The post-workout roll around.
CROSSFIT
S&P cycle: SQUAT – pull – press – pull – OFF
A. back squat: 3-3-3-3 @ 32×1; rest 3 min
B. 5 rounds for time:
6 power snatches (135/95)
20 yds handstand walk
CSPORT
A. 10 min clock
3 min plank
3 min sit ups
2 min box jumps
2 min push ups
3 min plank
3 min sit ups
2 min box jumps
2 min push ups
B. 10 min clock
4 min bike or row
3 min walking lunges
2 min pull ups
1 min burpees
C. 3 rounds:
400m run or row
21 KBS
12 knees 2 elbows