Saturday: • CrossFit:
7:30am
9am • Mobility:
10am • Warm-up:
Coach’s choice • WOD:
Teams of 2 perform a 20 minute AMRAP of:
100 Double Unders
50 Calorie Row
25 Burpees over the Rower • Warm down:
Join Mobility class, or if you train at 7:30am use Mobility WOD as a guideline and spend 10 minutes recovering • Mobility WOD:
Warm up (if not worked out 400m jog and begin foam roll lumbar series and quad/it band) if worked out walk 200m and begin foam rolling

Partner calf smash
Banded calf stretch (with plate)
Partner it band smash

Thoracic opener (med ball with plate) *3
Lat grind (pick foam roll, lax ball or bar)

Pigeon
#CrossFit #CrownTown #WOD