Announcements

Saturday Jan 28th
Same gender Partner Comp (rx and scaled)
Volunteers Needed*** See sign up sheet in class

CrossFit Crag – CrossFit

Warm-up

lax ball: glutes

Foam roll quads and calves

Bench T-spine stretch and mini band walks 3 x 15 each way

Back Squat (Tough set of three )

12 mins

No fails

Not enough time o PR

Top weight 80-85% or tough weight

Admiral (Time)

3rft

20 burpee pull ups 6 inch target

20 front squats (155,105)

20 box jumps 24,20
20 minute time cap

Categories: W.O.D.