by BlackFlagAthletics | Aug 11, 2016 | CrossFit WOD
Warm-Up: 2:00 Straight Leg Row Dynamic Flex – Knee Hug, Quad, Cradle – Super Lunge PreHab/ Activation: 2 Rounds – Birddog x 8E – Dead bug x 8E – Side Hip Raise x8E MetCon: For Time (on a running clock) 24-18-12 Russian KBS @ 70/53 18-12-6...
