Monday 4-3-17

Coach's thoughts on today:
For those who are comfortable with Animal flow, this workout will be easy and pretty quick. If you're not, this becomes a lot more work. But like cartwheels last week having basic body control is an under appreciated part of CrossFit. Remember we specialize in not specializing so don't fall for the story that every CrossFit workout has to be a Games level workout, or a hero or girl. Be good at everything, and if you're not good take it seriously (but while still having fun).


  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea


  • Metcon (Time)

5 Rounds
400m Run
10y Right Side Ape
10y Left Side Ape
10y Forward Beast
10y Backward Beast