CrossFit Ecstatic – CrossFit
Push-up to Down Dog
Ankle Foam Rolling – 30 Seconds Each Leg
Place one calf on a foam roller with the other leg on top for added pressure. Move the bottom foot around in circles in each direction, as well as up and down, going through as much of a range of motion as possible.
Ankle Stretch – 30 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
:20 Second Row
:20 Second Bike
:20 Second Sit-ups
Loose Cannon (3 Rounds for reps)
3:00 Calorie Row
2:00 Calorie Assault Bike
Athletes will work for 6 minutes straight before resting for two minutes. Their score is total reps across all rounds. If it applies start Group 2 on the 4:00. If unable to bike, set-up cones and complete 10 meter shuttle runs, counting every touch as a repetition.