2.3.17

HAPPY BIRTHDAY BLAISE!! HAVE A GREAT DAY :)

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
10 lunges w/rotation
10 standing windmills

Group warm-up
5 lunge to hamstring stretch
5 downward dog to cobra transitions
10 PVC good mornings
:30 couch stretch
10 leg swings
10 hip bridges/10 single leg
20 monster walks 

Benchmark FRIYAY!
CrossFit Open Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 225/155
55 wall ball 20/14
55-calorie row
55 handstand push-ups