3.3.16

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Mobility

-kb calf smash (3 minutes each leg)

-banded ankle distraction (2 minutes each side)

– calf stretch on wall (1.5 minutes each side)

– foam roll hamstrings (1.5 minutes each side)

– barbell smash hamstrings (3 minutes each side)

– banded hamstring distraction (1.5 minutes each side)

– frog stretch (4 minutes)

2k Row (Time)

Max Effort 2k Row