CrossFit – Fri, Jan 30
Olympic Lifting Clinic with Coach Kristian – Sunday, February 1st.  9am-11am Sign up on the Big white board. 6 spots remain! $65 for an individual $100 for a couple/2 family members

warm up

Carioca

soldier Kick

high knees

butt kickers

runners lunge

side lunge30 sec hang from rig

10 Glute bridge

10 SCap Pull Ups

5 hanging knee raise

5 T2B

Metcon (AMRAP – Rounds)

30 Min EMOM

  1. 8 T2B
  2. 12 KB Swings 53/35 (rx+ 70/53)
  3. 100 Run (rx+ 200 M)
  4. 14 Glute Bridge w/KB
  5. 50 M Suitcase carry w/kb – end of building and back
  6. 10 Goblet Squats

cooldown

Pigeon

Calf

up/down Dog