Warm UP:

SMR
-feet 2 min
-calves 2 min
-quads, inner and outer at least 2 min each

100 double unders, 1000m row, or .6 mile run

Hip mobility drills

3-31-10 WOD:

5 rounds for time of:
1 Bear Complex 115m/75w lbs (7 cycles without letting go of bar)
21 Push-ups

Post WOD:

Stretch for shoulders
Stretch IT Band
Stretch hamstrings
Stretch quads

Roll out feet again.

You will do what they are doing in this video, except you will not increase the weight, we are staying at the same weight all the way through the workout:

CrossFit Mean Streets
Downtown LA

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