9/23/10 - METCON

1. Warm Up

- Foam Roll

- Row 500m

- Crossfit Warm Up (2x15 or 3x10)

2. Skills and Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Work Capacity - METCON
4 rounds for time of:

- Run 400m

- Air Squat, 50 Reps

4. Mobility

- Foam Roll: Quad

- Calves

- Hip in Lunge
- Straight Leg Hamstring

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