Warmup:
Run 400 meters (3 laps in BB Court)
30 yards Leg slide
5 Wall squats
5 Banded good mornings
30 yards Side hop
20 Fire hydrant circles (each side)
20 Marching bridge (each side)
10 yards Frankenstien
WOD:
5 rounds for time of:
Run, 800 m
23 Back Squats, 0.75x bodyweight
13 Deadlifts, 1.5x bodyweight
Raptor CrossFit is a non-profit operation serving Airmen across Langley AFB.
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