November 1, 2018 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up (No Measure)

15-20min Run/bike/row


2 min Quad/ Adductor Roll out

2 min Couch Stretch

2 min Straddle Stretch

2 min Pigeon

2 min Ankle Flexion

Core Work

3 Rounds

20 GHD Sit-ups

20 Hanging Leg Raises

20 Single Leg Glute Bridge each side

Shoulder Stability

3 Rounds of 15 1 rep is doing all 3 movements

Bent Over Y Raise

Reverse Fly

Wide Row With ext rotation

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