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CrossFit — January 18, 2020

CrossFit — January 18, 2020

2020.01.18 Metcon (AMRAP – Reps) 26:00 AMRAP w/ a partner 10 squat clean (95/65) 10 box jump over (24/20) 10 push up while one partner


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CrossFit — January 17, 2020

1.17.20 Warm-up 1:00 Row @ 40% Intensity 10 Inchworm + Push Up 1:00 Row @ 60% Intensity :30 Inverted Hold (with scap push up if


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CrossFit — January 16, 2020

1.16.20 Warm-up 10 Up/Down Dogs :20 Scap Pull Ups 10 Strict Presses 10 Up Downs :20 Beat Swing 10 Push Presses 10 Burpees :20 Kipping


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CrossFit — January 15, 2020

1.15.20 Warm-up :30 Squat Hold 6 Blank Bar Power Cleans 6 Blank Bar Push Presses :30 Plank Hold :30 Single Unders :30 Squat Hold 6


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CrossFit — January 14, 2020

1.14.20 Warm-up 3:00 Coach’s Choice Shoulder Mobility 2 Rounds :30 Handstand Hold 5 False Grip Ring Rows 5 Ring Transitions 5 Bar Kips (as big


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CrossFit — January 13, 2020

1.13.20 Warm-up 3:00 Row with increasing intensity Duck Walk Down 10 Scap Pull Ups Duck Walk Back 10 Air Squats Lunge Walk Down (arms OH)


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CrossFit — January 13, 2020

1.13.20 Warm-up 3:00 Row with increasing intensity Duck Walk Down 10 Scap Pull Ups Duck Walk Back 10 Air Squats Lunge Walk Down (arms OH)


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CrossFit — January 11, 2020

2020.01.11 WOD Metcon (Time) 150 KBS (1.5/1 pd)for time 5 burpees @ top of every minute, beginning @ 0:00 13:00 cap 7:00 rest Metcon (Time)


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CrossFit — January 10, 2020

1.10.20 Warm-up 3:00 Shoulder Activation of Coach’s choice 1:00 Row or Bike @ 40% effort 1:00 PVC Shoulder Mobility 10 PVC Overhead Squats 1:00 Row


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CrossFit — January 9, 2020

1.9.20 Warm-up Down and Back Arms OH Walking Lunges :30 Spidermans 20 Alt Jumping Lunges (knee doesn’t touch floor) 8 Tall Jerks (on toes) PVC


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