Turn2CrossFit – CrossFit
Tabata row or bike.
This is not an all out effort but to get the blood flowing and heart rate up.
Tabata Plank 6 rounds.
World greatest stretch
Pvc front rack stretch
Thoracic stretch from pull up bar.
Front Squat 1 1/4
You will squat down (ass to grass), up 1/4 of the way, back down, and then stand all the way up.