Condition One CrossFit, Condition One CrossFit 2 – CrossFit

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Warm-up (No Measure)

400m run

2 rounds

10 spider man

10 push ups

5 inch worm

10 pull aparts

Then mobilize

3 way banded shoulder stretch 1-2 min per side

1:00 each leg pigeon

1:00 each leg couch

1:00 roll back on roller

Metcon (Time)

5 rounds

200m run

200m run carrying weight plate 25/15

8 pull ups