Warm up
2 minute banded ankle distraction each side front and back
5 minute hero pose
Then
3 rounds
20 second hollow body hold
20 second supinated hang
20 second arch body hold
Wod
Amrap 30
50 pistols
Run 1000m
15 hang cleans
Warm up
2 minute banded ankle distraction each side front and back
5 minute hero pose
Then
3 rounds
20 second hollow body hold
20 second supinated hang
20 second arch body hold
Wod
Amrap 30
50 pistols
Run 1000m
15 hang cleans
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 