CrossFit – Thu, Jan 23
New Members: $69 1st Month Intro offer, tell your friends!!
$25 credit to your membership for every unlimited membership you referThe Crossfit Open is 36 Days away! We are planning on hosting an in house open, that will be full of fun, fitness and flamingos. More details to come but continue to grind out these daily workouts (and accessory work) as we are currently getting prepped for what is ahead in a few weeks.

Strength Warm up

Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Banded 7’s

Barbell Prep
2 Sets
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)

Deadlift (Weight)

5 Sets (1 set every minute on the minute)
6 Deadlift @7-7.5/10 RPE
-Directly into-
5 Sets (1 set every minute on the minute)
4 Deadlift @8-8.5+/10 RPE

Metcon Warm Up

Movement Prep/Activation
2 Sets
200m Row (easy to moderate)
5 Dumbbell Hang Clean (light)
5 Dumbbell Shoulder to Overhead (light)

Workout Prep
1 Set (at workout pace)
4 Deadlifts (at workout weight)
4 Hang Cleans (at workout weight)
4 Shoulder to Overhead (at workout weight)

4:40 Partner Challenge! (AMRAP – Rounds and Reps)

PARTNER THROWDOWN

split evenly ; only 1 working at a time

20 Min AMRAP

40 Deadlifts (75/55)
40 Hang Cleans (75/55)
40 Shoulder to Overhead (75/55)

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 15 Side Lying Rotations (each side)
1 Minute Band Wrist Mobilization
1 Minute Posterior Shoulder Smash

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