CF
Warm-up:
2min couch stretch (each side)
400m row @ warm-up pace
2 min calf and/or ankle mobility (each side)
200m row sprint
Metcon:
25 Minute AMRAP:
40 Double Unders
40 air squats
40 calorie row or bike
Cool Down:
Mobility on your own. Here are some options:
A. Banded overhead distraction
B. Elevated pigeon (hip) mobility
C. Foam roll glutes, hamstrings, lower/upper back.
CF lite/power
Warm-up:
Same as class.
Metcon:
25 Minute AMRAP:
80 Single Unders
40 air squats
40 calorie row or bike
Cool Down:
Same as class.