CrossFit Valley Center – CrossFit

Warm-up

Warm Up – Stretch It Out (No Measure)

800m run or 1000m row

3 sun salutations

25ft each:

inchworm

lunge twist

walking knee raises

10 glute bridges

10 supermans (3 sec hold)

10 hollow rock

WOD

Metcon (Time)

15-ft. rope climbs, 10 ascents

100-meter walking lunge

50 dips

100-meter walking lunge

10 muscle-ups