CrossFit – Thu, Jan 15
Sign 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!Monday, MLK Day – 2 CrossFit Class times 8:30am, 9:30am
10:30am Forever Fit (senior class) and 6:30pm Weight Loss small Group

Warm-up

Rowling 3 rounds 1 burpee penalty

Hamstring Sweep

Inch Worm

Death March 50 Ft

3 Rounds

10 Superman

10 Wall Ball

5 Push Ups

5 Deadlift 35-45% of 1RM

Deadlift (3@70%, 3@ 80%, Max @ 90%)
Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

10/8 Cal row/bike/ski

12 Push Ups

12 Wall Balls 20/14

Cooldown

up/down Dog

½ kneeling thoracic rotation

doorway Chest

Elephant Walk