CrossFit – Wed, Jan 29
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
Speed
12 x 50 M Sprint
to side walk, then walk back
Metcon (Time)
4 Rounds
200 M Run
12 Alternating Single arm devils press 30/20 (rx+ 50/35)
1 Rope Climb
16 Min Cap
Cooldown
Calf
Pancake
Prone Shoulder
Soldier Kick
Carioca
Samson
Runners Lunge
Side Lunge
High Knees
Butt Kickers
Forward Hops
400 M Run with Speed play – changing speeds
2x
10 Tuck Jumps
50 Ft farmers carry
50 m Slow acceleration run walk back