Announcements

Feb 18th and 19th Atlantic States Weightlifting Meet
Gym is Closed that weekend
Crossfit games open!
Sign up at games.crossfit.com
Monday Presidents Day
Only 630, 9am, 430, 545 (no 7pm, 12pm and 515)
Sat Discussion 3/4 at 8 am
Rowing technique and efficiency (w/nate and chris Blake)

CrossFit Crag – CrossFit


Warm-up

Lax ball: pec and glute

Foam roll quads

Side lying windmill

Bench Press (Build to a heavy 4 )

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

30 double unders

12 db squat thrust step ups

10 push ups

Categories: W.O.D.