CrossFit – Wed, Jan 22
Wholly Balls are in for purchase!   A clean and delicious protein snacks, great after a hard workout!Crewnecks and Hoodies are in!  Your name is on the hanger, come and get it!

Warm-up

200 M Run

Carioca

Skip

Inch Worm

Burpee Broad Jump

Samson

10 Alt. Scorpion

10 Alt Spiderman

Accessory Work

2x

10 XO Sym ATYT

10 Cuban Press

10 Lateral Raise

10 XO Sym Pull Down

10 DB Empty Can

Metcon (AMRAP – Reps)

2x

1 min on 1 min off

  1. Assault Bike
  2. Wall Ball 20/14
  3. Row
  4. Sit Ups
  5. Shuttle Run

Cooldown

Calf

Overhead Band Stretches

Pigeon