CrossFit – Mon, Jan 19
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

4 Rounds Rowling burpee penalty

Hip Circle Activation

10 Alt Runners Lunge

6 Inch Worms

6 Burpee

10 Hollow Rock

  • Practice Movements for Metcon
MLK DREAM WOD (AMRAP – Rounds and Reps)
15 Min Amrap
4 D eck squats 35/26 (+53/35)
39 R ussian KB Swings
4 E mom burpees
1 A scent of rope 15 ft
4 M anmakers 30/20 (+50/35)

Run an EMOM clock for 15 minutes – every minute on the minute stop what you’re doing for 4 burpees

4 Deck Squat

36 Russian KB Swings

1 Rope Climb

4 Manmakers (push up row, push up row, squat clean, Thruster)

then every time it Beeps – STOP and do 4 burpees

4,36,1,4 (4 burpees every minute)

Partner Wod – 2K Row (Time)

Row 2000 Meters – 1 Rower, you must switch every 250 Meters

Bonus Abs

Tabata V-ups

NO BREAK – on 10 seconds do Heel Tape

Cooldown

Kneeling Lat

Pancake

90/90 Hip