Just a few things

RED Friday WOD @Roos Recreation Center

Mobility warm-up:

  • Alternating lunges x 10 (5/leg) w/30 sec pause – arms above head
  • Pigeon pose 1:30/ leg
  • Leg swings 20 / leg (forward/backward)
  • Arm swings x 20 (total)
  • Trunk twist x 20 (total)
  • Jumping jacks x 30

5 rds

  • 1 x Roos track (400m)
    • 5 x pull ups
    • 10 x push ups
    • 15 x squats

    Wear a 20/15lb vest if you want a challenge

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