CrossFit – Fri, Jan 31
New Members: $69 1st Month Intro offer, tell your friends!!
$25 credit to your membership for every unlimited membership you referNew Merch is Here!!! If you have preordered, be sure to pick up your gear. There are some limited sizes still available at the gym if you missed out.
$25 credit to your membership for every unlimited membership you referNew Merch is Here!!! If you have preordered, be sure to pick up your gear. There are some limited sizes still available at the gym if you missed out.
Warm up
Tzatziki (Time)
For TIme:
30-20-10
Deadlift (225/155)
Burpee Box Jump Over (24/20)
Into
20 RIng Muscle Ups (or 40 Burpee Pull Ups)
TIme Cap 15 Mins
Front Squat (5 Sets
1 Heavy Front Squat)
1 Heavy Front Squat)
Do a set every 2:30 mins
Wall Walks (AMRAP – Reps)
5 Unbroken Sets of Wall Walks at 40% of week 1 max effort
After 5 sets accumulate 90 second hollow hold
Mobility
Crossover Symmetry
Banded 7’s
3:00 Easy Bike
into
1:00 Row
15 Banded Good Mornings
10 RIng Kip to Swing
5 Box Jump w/ Step Down
10 Box Dip
5 No Jumpe Burpee
Workout Prep
2 Deadlift
2 Burpee Box Jump Over
2 Muscle Up