Announcements

Crag Intramural Open
anyone can participate, free to sign up. Starts Jan 11th!
Saturday Jan 28th
Same gender Partner Comp (rx and scaled)
All proceeds support vee’s marathon fundraising team!

CrossFit Crag – CrossFit

Warm-up

Lax ball: pec and lat

Foam roll: hamstrings and glutes

bench t-spine

Half kneeling press (4 x 10 each side )

accumulate :45 sec hollow hold between sets

Stairway to heaven (Time)

27 thruster (45/35)

27 bar facing burpees

21 thruster 75/55

21 bar facing burpees

15 thrusters (95/65

15 bar facing burpees

9 thrusters 115/75

9 bar facing burpees

6 thrusters 135/95

6 bar facing burpees

3 thruster 155/105

3 bar facing burpees

20 minute cap

Categories: W.O.D.