Warm-up: Squat Flow
- Kang Squat
- Outside knee touch
- Toe squat + arch
- T-Rotation (arms point up)
- Post + T-Rotation (hips up)
- Post + Sit + Lateral Squat (leg stretch)
- Backroll to forward plank stretch
You can find a demo video for the Squat Flow here.
CrossFit Rotown Travel WOD for time:
25 Box-Jumps 20/24 inch (or something to jump on)
400 meter run
25 Front Squats / Goblet Squats*
400 meter run
25 Shoulder to overhead / Ground to overhead**
400 meter run
*Use a heavy object to hold in front of you. Are you in the box, use the barbel: 35 woman / 50 men.
**Use a heavy object and lift it from the ground up to above your head. Are you in the box, use the barbel: 25/42.5