CrossFit – Thu, Jan 23
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

4 Rounds of Rowling – 2 burpee penalty

10 leg swings

10 hinge reach

10 Air Squat

5 Runners Lunge rotation each side

2x (wide stance )

5 GM

5 Back Squat

5 Sumo Deadlift

5 SDLHP

EMOM

4 Min EMOM

2 Deadlift (add weight)

Sumo Deadlift (5×5 record heaviest 5)

3×8 Record Heaviest

Metcon (AMRAP – Rounds)

12 Min EMOM

  1. 8 burpees over the bar (rx+ 12)
  2. 12 SDLHP 75/55 (rx+ 95/65)
  3. 16 Jumping Lunges

Cooldown

up/down dog

½ kneeling thoracic rotation

Standing pancake