CrossFit – Wed, Jan 8

Warm-up

1 min Row/Bike/Ski

10 Alternating Spiderman

5 wall facing squats

10 inch worms

5 wall facing squats

10 Scap Pull Ups

5 wall facing squats

5 Kip Swings

5 Kipping Pull Ups

3 C2B Pull Ups

1 Bar MU

Front Squats:

5 – ¼ Squat pause 2 sec

5 – Parallel – pause 2 sec

5 – below parallel pause 2 sec

Front Squat (4×6 record heaviest )
Metcon (AMRAP – Rounds and Reps)

7 Min Amrap

5 C2B (rx+ BMU)

10 Med Ball Clean to Wall Ball 20/14 – must be touch and go, dropping the ball is a no rep.

Cooldown

Couch

Pigeon

½ kneeling thoracic rotation