Announcements

Saturday Jan 28th
Same gender Partner Comp (rx and scaled)
Volunteers Needed*** See sign up sheet in class

CrossFit Crag – CrossFit

Warm-up

Lax ball Pec and scap

Foam roll: quads and glutes

Foam roller t-spine stretch

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Categories: W.O.D.