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“Roadhouse”
25 Min AMRAP
In teams of two
1600M Row or 1 Mile run (weight vest optional) buy in:
Then in remaining time perform as many rounds as possible
20 Hang Power Cleans
20 Box Jumps
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Warmup:
3 rounds:
10/8 cal
10 weighted Shoulder circles 5/5
10 KB windmils
10 push-ups with rotations
Strength/ Skill
3 Sets
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Warmup:
2:00 easy blood flow or mobilization
Into
2 rds:
50’ lunge and rotations
10 cat cows
15 Banded Squats
Monostructural conditioning:
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ANNOUNCEMENTS:
M/W 5pm CrossFit Classes moves to 5:30
Nutrition with Amy - Signup by 1/12
Added a 7:30 Wednesday Power Hour
Warmup
3:00 Blood Flow or Mobilization
Warmup
2 rounds
15 Half Burpees
10 scap pull-ups
5/5 single arm ring rows
12 cal row/ski
Strength/ Body weight/ Gymnastics
4 Rounds
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ANNOUNCEMENTS:
M/W 5pm CrossFit Classes moves to 5:30
Nutrition with Amy - Signup by 1/12
Added a 7:30 Wednesday Power Hour
Warmup
3 rounds
10 cal
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Teams of 2
“Jackies Big Sister Jaqueisha”
2 rounds:
2000m Row
100 Deadlifts (155/105)
60 pull-ups
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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
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Warmup:
3:00 easy blood flow
into
25 banded Squats
20 banded Presses
20 Glute Bridges
then
2 rounds
5 cal Sprint
2 DB thrusters