CrossFit – Wed, Jan 14
Sign up for MetFix Spark 4 week nutrition today!  $99 starts 1/22 6:30pm in the gym, on zoom & recorded so you can watch the class anywhere anytime!    This is the nutrition clinic you need!Monday, MLK Day – 2 CrossFit Class times 8:30am, 9:30am
10:30am Forever Fit (senior class) and 6:30pm Weight Loss small Group

2 min Cardio

then 10 each:

alt scorpion

alt runners lunge

alt samson

slant board goblet Squats

SLIPS (Checkmark)

2 min each station

Scales

2 x 15 sec front / 15 sec back each leg

L-Sits

4 x 15 sec hold / 15 sec rest

Inversions

3 x 30 sec hold / 15 sec rest between

Planks

1 min front / 30 sec each side

Stretching

30 sec each choose two stretches and alternate

Couch, Pigeon, Bretzel, Scorpion, Prone Shoulder …

Accessory Work

–Pistol Progressions

Metcon (Time)

5 Rounds

400 M Run Buy IN

10 Pull Ups

10 Pistols

5 Hang Power Clean 115/75 (rx+ 155/115)

400 M Run Buy Out

22 Min CAP

Cooldown

Couch

3 Pos Scorpion

Kneeling Wrist