High Point CrossFit – Extra Work

Warm-up

Warm-up (No Measure)

2 Rounds Through

Right Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon

Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon

Conditioning

Metcon (No Measure)

Every 6:00, 3 Sets

20/15 Cal Row

30/20 Cal Bike

20/15 Cal Row

Goal: 3:30-4:30/Round