Whitebelt CrossFit – CrossFit
Warm-up
A: Metcon (Calories)
AEMOM16
Min 1 – :45 bike
Min 2 – 3 Sumo DL (HEAVY)
Score is total cals
Core
4X15 Hollow rocks
Rest :30
Mobility
Pancake stretch (don’t get too excited…it doesn’t taste as good)
https://www.gymnasticbodies.com/why-you-need-the-straddle-pancake/
*Can do standing or sitting
**Try to keep back straight
