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by CrossFit Miles City

Warm Up

10 Nerve Floss/side

then 2 rounds:

15 Seated Leg Curls

10 Single Leg RDL/Leg

15 Rocking Hip Flexor Mob/side


Deadlift – Build to a heavy set of 4, then 2×5-8 – increase load/reps

Partner WOD

12 min AMRAP:

60 Double Unders

100 ft. Walking Lunge

10-20-30-40-50-etc. Wall Balls

-Split the reps

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