Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/RO2VS

1:00 Thoracic foam roll

:45 IT foam roll

2:00 Cardio

10 Air squats

10 KB swings

12 Goblet box step-ups

5 T2B

Metcon (5 Rounds for time)

Every 4:30 minutes for 5 rounds (23 min)

400m run

10 Box jumps (24/20)

10 KB swings (53/35)

10 Toe to ring

Rx+: 70/53

Active Recovery

ROMWOD

https://app.romwod.com/routine/well-prepared