CrossFit – Sat, Jan 18
Wholly Balls are in for purchase!   A clean and delicious protein snacks, great after a hard workout!Monday – 2 classes 8:30am & 9:30am – reservations needed!

Warm-up

100m Run

gate openers

runners lunge

3 squat 3 step

samson

200 M run

high knees

butt kickers

skip

down dog calf stretch – alternating

10 Ring rows

2x empty bar

5 good morning

5 bent row

Metcon (Time)

Run

100m

200

400

800

400

200

100

Between each run do 40 air squats

20 min Cap

Pendlay Row (3×8 55-65% 1rm)

Cooldown

couch

pigeon

kneeling hamstring