Saturday, 011119

Join us today at CrossFit Free, 10am for CAP Training

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Conditioning:

A. AMRAP 18

2 rope climbs to beam

15 GHD SItups / weighted sit-ups

15/12 cal bike

2 Shoulder to Overhead 225/143

*modify accordingly

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Into POST Class,

B. 14 min of :30/:30

*athletes choice of mono machine

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Becomplete:

1a. KB Front Rack Wall Sit :30

1b. 3 burpee High jumps done afap

Rest 2 min x 4 sets

2. Bent over DB double Row (elbows out) x 6-8 reps x 3 sets

3. Chin over bar hold (max time) chin-up grip

4. Side plank (wear weighted vest) x 1 min x 3 each side

5. 7 mink ankles stretching

6. Crossover symmetry

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