1.3.20

Anonymous
Friday, January 3, 2020 - 01:38
Ns

Warmup:

3:00 blood Flow

Then

2x:

15 AIr Squats

10 Curtesy Squat

8 Cossack Squats

2x:

1 wall walk + 20 shoulder taps 

Shoulder Primer

3 Sets for Quality:

:30 Gymnastics Plank

100’ DBL KB OH Carry

Split Jerk

Build to a Challenging Single

 

Conditioning:

Every 2min x 6rds:

50 DU

15 Double KB STOH (35/25) 

Intent: Intensity level. High. Upper body focus. Three modality combination.

The double KBS and Body Weight movement will force you to work harder in a shorter amount of time. 

ANNOUNCEMENTS:

M/W 5pm CrossFit Classes moves to 5:30

Nutrition with Amy - Signup by 1/12

Added a 7:30 Wednesday Power Hour