Wellness Revolution CrossFit – Foundations

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Run or Row for 3 minutes

Quick leg rolling (2 minutes)

Then introduce hip extension on GHD

5 Rounds not for time:

6 Hip extensions

12 Side to side Jumps (over a line)

Teach / Review

Kettlebell Swing – Russian & American 

Jump Rope

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

12 Kettlebell Swings

12 Cals Row

24 Double-under
Jump rope Sub 2 to 1

Cool Down

Roll Calfs, hips, glutes, and low back

Whiteboard / Education Time

Scaling and best practices