Announcements
Saturday Jan 28th
Same gender Partner Comp (rx and scaled)
Volunteers Needed*** See sign up sheet in class
Sat 1/21/17 @ 8am
Discussion series: Mobility w/ nate and erica
CrossFit Crag – CrossFit
Warm-up
lax ball: Glutes and pec
Foam roll: Hamstrings, quads, and calves
mini band walks 3 x 10 each way
Front Squat (Heavy 2 for the day )
hitting 2’s building
starting under 50%
no more than 10% jumps
Metcon (AMRAP – Rounds and Reps)
12 minute Amrap
5 strict pull up
7 box jump over 24/20
9 front squat 135/95
No kipping today!