CrossFit Workout 1/31/19 Thursday

Warmup
SFM warmup then:

2:00 banded hip distraction/side https://www.youtube.com/watch?v=HCJ23HtMZq0
2:00 sciatic flossing/side https://www.youtube.com/watch?v=tzMU5zRG71Q
50 bird dogs for quality

CrossFit Workout
5:00 AMRAP
Row cals

3:00 of stretching or rolling something that needs it

5:00 AMRAP
10 Shuttle Runs
10 lateral box stepovers

3:00 of stretching or rolling something that needs it

5:00 AMRAP
Bike cals

2:00 of stretching or rolling something that needs it, and then
2:00 of nasal breathing with your legs on the wall

Coach’s Note
This workout is designed to be an active rest day. If you’ve been in the gym for three days in a row already, then keep a pace that you can breathe through your nose the whole time. If you haven’t been in the gym and want to push harder, than use this as an opportunity to really dig on your conditioning.

Extra Work
Make anything you missed up.