ANNOUNCEMENTS
OPEN PREP WITH COACH CHRIS BEGINS WED. 1/4
BARBELL CLUB BEGINS SUNDAY 1/8
DONT FORGET TO SIGN UP FOR CROSSFIT OPEN
WARM-UP
AMRAP X 4 MINUTES
10 SIDE STEPS (BAND ABOVE ANKLES)
10 GLUTE BRIDGES
10 ALT. BIRD DOGS
INTO…
AMRAP X 4 MINUTES
1:00 CARDIO CHOICE
10 HAND RELEASE PUSH-UPS
5/5 SINGLE ARM HIGH PULL
INTO…
AMRAP X 15 MINUTES
15/12 CAL
15 BOTTOMS UP KB SHOULDER PRESS
15 KB BENT OVER ROW
WORKOUT
E2MOM X 16 MINUTES
12/10 CAL
5 BAR MUSCLE UPS/JUMPING BAR MUSCLE UPS
FINISHER
AMRAP X 8 MINUTES
2,4,6,8….
DUMBELL Z-PRESS
12/10 CAL BETWEEN EACH SET.
