CrossFit – Mon, Jan 12
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

2 Min Cardio

Whiteboard

Monday Fix

Warm-up

2x

Carioca

Runners Lunge

Inch Worm

Side Lunge

Spiderman2x

20 sec down dog

10 sec rest

20 sec handstand feet on box

10 sec rest

20 sec handstand on wall

Skill Work

Handstands

wall

free handstands

handstand walk

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
https://games.crossfit.com/workouts/open/2022?division=2&workout_tiers=rx

CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: 20-lb. dumbbell, 20-in. box
M: 35-lb. dumbbell, 24-in. box
https://games.crossfit.com/workouts/open/2022?division=8&workout_tiers=rx

Skill Work

Handstands

Scaling, practicing getting on the wall

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
https://games.crossfit.com/workouts/open/2022?division=2&workout_tiers=scaled

Cooldown

3 pos scorpion

calf stretch

pigeon