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
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
- 8 burpees over the bar (rx+ 12)
- 12 SDLHP 75/55 (rx+ 95/65)
- 16 Jumping Lunges
Cooldown
up/down dog
½ kneeling thoracic rotation
Standing pancake
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