1-12-2019

11
Jan

1-12-2019

9:00:00 AM STRENGTH
CF TOTAL
1 RM Back SQ
1 RM DL
1 RM Strict Press

Remaining Time: Coaches Choice

10am COMMUNITY WOD
“3.2.1 GO”
Running clock with a partner: Tag Team Style
0-10 min AMRAP: 10 Cal Row + 8 DB Thruster + 6 Burpeea
10-13: max sit-ups
13-20: 10 Air Squats, 5 DB Burpee DL
20-23: max sit-ups
23-27: Max KB Swing

3 – Triplett… 2 – Couplet… 1- Max Effort single movement (3..2…1… GO)

Core: Plank Transitions to bring sally up

11am 9 Foundational Movements of CrossFit