CrossFit – Sun, Jan 11
Olympic Lifting Clinic with Coach Kristian is Sunday, Feb 2nd, 9am.  Save the Date.  Details and Sign up will be up in a weekSign up for MetFix Spark 4 week nutrition today!  $99 starts 1/22 6:30pm in the gym, on zoom & recorded so you can watch the class anywhere anytime!    This is the nutrition clinic you need!

Warm-up

Xo sym activation

2×10

squats

lunges

hollow rocks

alt scorpion

DB Cluster Ladder (Weight)

2 Rep DB Cluster Ladder

2 reps every 30 seconds move up in weight

Light start at 5#, heavy start at 20#

Record heaviest 2 Rep Max

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

5 Manmakers 30/20 (rx+ 50/35)

10 DB Snatch

Cooldown

½ kneeling thoracic rotation

90/90 hip stretch

prone shoulder