Announcements
Holiday schedule:
Friday Dec. 30th Abbreviated class schedule 6:30, 9, 430 pm and 545 pm
Saturday: Normal 7 and 9am classes
Sunday: Closed
Monday: 9am and 12pm classes with open gym from 10-12
CrossFit Crag – CrossFit
Warm-up
Lax ball: Lats, scap, and pec
foam roll: quads, glutes and calves
Foam roller t-spine stretch
Push Press (Heavy 3 building hitting three each set )
Metcon (AMRAP – Rounds and Reps)
14 minute Amrap
10 shoulder to overhead
95/65
12 box jumps 24/20
20 ab mat sit ups