Announcements

Saturday February 11th is Bring a Friend Day for 7am and 9am classes.
Feb 18th and 19th Atlantic States Weightlifting Meet
Gym is Closed that weekend
Crossfit games open!

CrossFit Crag – CrossFit

Warm-up

Lax Ball: Pec and lats

Foam roll: Quads and glutes

Side Lying windmill 15 each side

Back Squat (4-4-4-4-4)

Starting above 60%

Working up each set

Shoulder Press (3-3-3-3-3)

Starting above 50% and increasing each time if possible

Metcon (5 Rounds for reps)

5 x 600 m row

1:30 rest between each

Optional cash out

Categories: W.O.D.