CrossFit- January 8, 2021
Friday
Warm-up
MOBILITY
Foam Roll
1:00 PVC Around the Worlds
1:00 Alt Spiderman Lunges
Foam Roll
1:00 PVC Around the Worlds
1:00 Alt Spiderman Lunges
ACTIVATION
3 rounds not for time:
10 Scap Pulls
10 Box Step ups
10 Hang Power Cleans/Snatch
10 Strict Press
Fitness & Performance – OLY (Weight)
EMOM 15:
3 Snatches or 3 Clean & Jerks
3 Snatches or 3 Clean & Jerks
Start at a light effort and build as you go. You may squat or power all lifts or do a mix.
Metcon (AMRAP – Rounds and Reps)
Fitness
AMRAP 12:
5 Pull ups
7 Box Jumps
9 Push ups
AMRAP 12:
5 Pull ups
7 Box Jumps
9 Push ups
Metcon (AMRAP – Rounds and Reps)
Performance
AMRAP 12:
5 Bar Muscle ups
7 Burpee Box Jump overs
9 HSPU
AMRAP 12:
5 Bar Muscle ups
7 Burpee Box Jump overs
9 HSPU
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