03/18/2020

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