CF/CF LITE
Warm-up:
1000m Row or 2k Bike or 800m Run
-then-
20 PVC Passes
20 PVC Overhead Squats
-then-
2 min pigeon each side
2 min calf and ankle mobility
Metcon:
"Kelly"
5 rounds for time:
Run 400 meters
30 box jumps (24/20)
30 Wall ball (20/14)
Optional Strength:
To be done after benchmark wod "Kelly":
Spend 15-20 building up to a heavy power snatch.
