CrossFit Crag – CrossFit

Warm-up

Lax ball : Lats and t spine

Foam roll quads and hamstrings

Back to wall shoulder flexion

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Muscle up will be scaled to a

Ring rows + bench dips

Categories: W.O.D.