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

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

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