WOD + Cool Down

Capstone CrossFit – CrossFit

For Time of…

100 Air Squats
80 Stationary Lunges
60 Abmat Sit-Ups
40 KB Sumo Deadlift High Pulls
20 Burpees
40 KB Sumo Deadlift High Pulls
60 Abmat Sit-Ups
80 Stationary Lunges
100 Air Squats

Cool Down:

3 Rounds
30s Laying Knee to Chest (R)
30s Laying Quad Stretch (R)
30s Laying Knee to Chest (L)
30s Laying Quad Stretch (L)

Warm-up

400m Run/Jog

Consistently move through 10 reps of Pigeon to Downward Dog

then,…

2-3 Rounds of…

10 Air Squats

10 Wide Squats

10 Narrow Squats

WOD Prep:

2-3 Rounds

7 Push-Ups

9 KB Deadlifts

12 KB Sumo Deadlifts

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