CrossFit – Mon, Jan 6
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

Easy 400 M Run

Gate Openers

Runners Lunge

Side Lunge

High Knee

Butt Kickers

Skip

30 Sec jump Double top

10 Sec rest

30 Sec PVC OHS

10 sec rest

30 sec PVC Power Snatch

Metcon (AMRAP – Reps)

18 Min Amrap

Run 400 M

2 min rest

Each 400M = 1 Rep

EMOM

4 Min EMOM

3 Snatch Pulls

3 Power Snatch

3 Press Behind neck

empty bar

Metcon (AMRAP – Rounds and Reps)

5 min Amrap

10 Power Snatch 75/55 (rx+ 95/65)

15 Double Unders

Cooldown

3 POS Scorpion

kneeling hamstring

Calf Stretch