Buy In: Post a comment. Row 500 meters.
Hip flexor prep: 2 minutes: pvc roll the hips, couch stretch, Captain Morgan stretch.
2 sets of 10:(pause for 5 seconds at the top of each rep- this is going to cause some localized burning. Be conscientious and be tough):
Bridges (don't forget, pause for 5 seconds at the top and squeeze hard),
Bird dogs (from a hands and knees position, straighten one arm and the opposite leg- keep the extended limbs even with the torso and don't forget to pause for 5 seconds while extended and squeeze),
Fire hydrant (minimal rotation of the low back, 5 second pause and squeeze).
(this workout is for load, not time. copied and pasted from CrossFit.com):
Front Squat 1-10-1-20-1-30 reps
Post loads to comments.
Watch the WOD demo video on CrossFit.com from November 5 for explaination.