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