by BlackFlagAthletics | Aug 15, 2016 | CrossFit WOD
Warm-Up: Roll Out Upper Body/ Hips/ Glutes 2 min Run, Row or Row SL MB Catch Dynamic Flex: – Leg Swing Lunge w/ Lateral Flexion – Reverse Lunge w/ Twist – arm up – Heel Walk – A Skip x 2 – B Skip x 2 – Jog 1/2 speed down/ back...
