18
Mar
03/18/2020
CrossFit Rolesville – CFR At Home WOD
Warm-up
3 Rounds
100m run
5 inch worms
10 GTOH (with any household items)
15 Air Squat
1 min Calf Stretch (per side)
10 chest down Iron Crosses
30 Sec Deep Lunge stretch (per side)
1 min Butterfly Stretch
Metcon (Time)
For Time:
5 min Run
(Run for 2:30 in one direction then run back)
10 Rounds
10 DB Bent Over Row
10 Push Up
20 Lunges
5 min Run