4.21.17

GOOD LUCK TO KIRA AS SHE TAKES ON THE CROSSFIT REGIONAL TEEN QUALIFIER WORKOUTS OVER THE NEXT 4 DAYS! IF YOU SEE HER, WISH HER LUCK! WE'RE ALL VERY PROUD AND EXCITED FOR YOU!

Individual warm-up
300m run/row
10 leg swings
10 PVC good mornings
10 groiners

Group warm-up
5 world's greatest stretch
:30 couch stretch
5 inchworm walkouts
10 lunges w/rotation
20 lat pull downs
30 band pull aparts

As part of warm-up:
3-4 rounds
3-5 pull-ups
5 push-ups
5 air squats

BENCHMARK FRIDAY!
"Cindy"
20 min AMRAP
5 pull-ups
10 push-ups
15 air squas