CrossFit – Thu, Feb 16
It's time to sign up for the 2023 CrossFit Open!
Friday Night Lights kicks off 2/17!
CFSR Open 2023 Shirts & Tanks are available to order!

Mobility

Lacrosse Ball Mobility

The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon (AMRAP – Reps)

2x Thru 1,2,1,2

2 min Amrap

20 Reverse Lunge

10 Wall Balls 20/14

1 Min Rest

2 min Amrap

4 Burpee Box Jumps

8 T2B

1 Min Rest