Wellness Revolution CrossFit – Foundations

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Warm-up

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