Today is a GPP: Please complete Black Flag CrossFit’s WOD:
You may attend a regular class or during our regular BFB hours to complete:

Warm Up/ Activation/ Mobility:
100M Row + 10 yd. Speed Ladder x 4
Then 2 Rounds of…
– 5 Inchworm
– 5E Knee Hug to Inverted Toe Touch
– 5E Spiderman

PreHab:
– Wall Slide 2 x 12
– Glute Bridge w/ Adduction 2 x 15

Strength:
– DB/KB Walking Lunges 20x
Rest 60 seconds
– Turkish Get-Ups 1xE
Rest 60 Seconds

WOD:
– Tabata Row for Calories
Rest 60 seconds
– Tabata Wall Ball Shots
Rest 60 seconds
– Tabata Burpees
Rest 60 seconds
– Tabata Sit-Ups

Each “Tabata” Movement consists of 20 seconds of work (max effort) followed by 10 seconds of rest for eight (8) sets.

Recovery:
– Roll Out IT/Ham/ Calf
– Old School Hurdler
– Super Stretch