CrossFit Crag – CrossFit

Warm-up

Lax ball:lat, pec,

foam roll:quad and glute

Banded distractions: single Arm and rack position (green bands on rig

Front Rack Lunge (4×3 each side building up )

10 minutes

No fails

Perfect reps not looking for max load here

From rack

16.1 remix (AMRAP – Reps)

20 min Amrap

12 front rack lunges (95,65)

8 bar facing burpees

12 front rack lunges

8 chest to bar pull ups

Categories: W.O.D.