1. W-U (0-15’)
A. STRETCHING 5’
- COUCH STRETCH
- TWISTED CROSS STRETCH
- HIP 90/90 ROTATION
B. AMRAP 5’
1 LENGTH HIGH KNEES
1 LENGTH BUTT KICKS
1 LENGTH ABOVE THE FENCE
1 LENGTH UNDER THE FENCE
C. AMRAP 5’
1 LENGTH RUN @CORRIDOR
10 BJ
10 WB @9/6
2. WOD_FT (18-48’) @TC:30’
KELLY_BENCHMARK WOD @NOTE YOUR TIME!
5 RFT
400M RUN
30 BJ @60/50
30 WB @9/6
3. COOL-DOWN (50-60’)
2/2’ PIGEON
1’ FROG
2’ SEATED FORWARD FOLD
1’ DOWN DOG
2’ CALF X-BALL SMASH