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: Pecs and scaps

Foam roll: Glutes

Band work: 3 x 10 (T’s, V’s)

Bench Press (Work up to a tough 5 )

Then 3 x 4 @.95% of that weight

Metcon (AMRAP – Rounds and Reps)

12 minute Amrap

10 box jumps 24/20

30 double unders

10 burpees to target

Categories: W.O.D.