CrossFit – Sun, Jan 12
Have you checked out our podcast?  2nd episode drops Thursday 1/9.
Our Youtube channel CrossFitSR925 is where you'll find the episodes!Wholly Balls are in for purchase!   A clean and delicious protein snacks, great after a hard workout!

Warm-up

400 M Run

10 Ring Rows

10 PVC GM

10 Scap Pull Ups

10 KB sumo DL

10 Russian KB Swing

5 Pull Up strict

5 KB Swing

5 Ki Swing

5 Kipping Pull Ups

Skill Work

Modified

Shrimp Squat (free foot behind working ankle)

Shrimp Squat – touch free knee to floor)

Box Single Leg Squat (don’t touch foot down)

Pistol Elevated heel

Pistol

3×8 Pistol each leg

Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cooldown

Kneeling Wrist

up/down dog

Couch