CrossFit – Sun, Jan 5
You Can't out run a Bad Diet…. Nutrition 101 Clinic. Simplify eating, maximize results. 2 part workshop 1/7 & 1/14 6pm. In person (front offices of 2411 Old Crow Canyon Rd) zoom available too. Open to all $50 per participant. Food will be served on the 14th. Sign up ASAP, In person limited to 12
Warm-up
Snatch (build to heavy 3 RM
*TOUCH AND GO*)
*TOUCH AND GO*)
Metcon (AMRAP – Rounds and Reps)
2×4 min amrap
2 OHS 75/55 (rx+ 95/65)
4 OH Lunge
6 Burpees over Bar
2 min rest
pick up where you left off
Cooldown
3 pos scorpion
kneeling lat
prone shoulder
10 alternating scorpion
5 inch worm
10 cosssack squat
2x
20 Sec OH plate Lunge
10 sec rest
20 sec plate burpee
10 rest
20 Sec OH plate Squat
10 rest