Warm up
5 minute hero pose
2 minutes banded ankle traction/flossing facing each way
5 minute squat test
Strength
Back squat
5×5
Between sets perform
10 lateral steps each way
Wod
2k
Then with remaining time perform an Amrap of
10 pistols
10 hang cleans
10 pull ups
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 