CrossFit – Wed, Jan 15
New Members: $69 1st Month Intro offer, tell your friends!!
$25 credit to your membership for every unlimited membership you refer
$25 credit to your membership for every unlimited membership you refer
Warm Up
Back Squat (3 Sets (new set every 3 mins)
15 Back Squats @5/6 RPE
4 Sets (new set every 1:30)
5 Back Squats @6.5/7 RPE)
15 Back Squats @5/6 RPE
4 Sets (new set every 1:30)
5 Back Squats @6.5/7 RPE)
Kala (Weight)
8 MInute EMOM
5 Power Clean and Jerks (135/95)
*Pick a weight you can keep unbroken
rest 2 mins
8 Minute EMOM
10 Box Jump Overs (24/20)
Put weight in notes if you scaled
Wall Walks (AMRAP – Reps)
5 Unbroken sets of Wall Walks at 30% of week 1 max effort number.
-rest as needed between sets
Ex. If you got 14 wall walks in week 1, 30 % will be 4. Do 5 Unbroken sets of 4 reps
After your 5th set accumulate 90 second hollow hold
*Score is total wall walks
Mobility
Hip Halo
Barbell Prep
2 Sets
5 Lateral Box Step Ups
5 Russian Baby Makers
5 Tempo Back Squats (3:1:2:1)