Warm up: Banded Scarecrow x 60 seconds per position Reverse Snow Angels x 10 Ankle Dorsiflexion x 60-90 seconds per side
Followed by…
Two Sets: 30 seconds of Perfect Stretch
30 seconds of Glute Bridge Marching 30 seconds of Bear Crawl 30 seconds of Medicine Ball Carry 30 seconds of Wall Climbs (or Plank Shoulder Taps) Rest 30-60 seconds
Workout:
Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors For time: Run 800 Meters immediately followed by…
Three rounds of: 4 Muscle-Ups (or 8 Ring Dips) 8 Strict Handstand Push-Ups (or L-Seated DB Presses) 16 Kettlebell Swings (24/16 kg)
immediately followed by… Run 800 Meters
immediately followed by… Three rounds of: 15 Pull-Ups 30 Push-Ups 45 Air Squats
immediately followed by… Run 800 Meters
Postworkout:
Your choice