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 Lats

Foam Roll: Quads and calves

Mini Band walks 3 x 10 each way

Back Squat (5-5-5-5-5)

starting at 60% or above and building

Push Press (3-3-3-3-3)

starting at 50% or above

Metcon (2 Rounds for time)

Optional cashout

2 x 1000 m row

4 min rest between

Categories: W.O.D.