friday - CrossFit

Christmas Party

Christmas Party

Banded Super Rack Stretch
Couch Stretch

Warm up "Flower" Squats

Hold the bottom of a squat position when it says sally down, when it says sally up, squat up just past parallel

Use a Pvc Pipe , hold in front rack

Front Squat (5rm)

CrossFit Games Open 14.4 (AMRAP - Reps)

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

Dan Shrum