Thursday - CrossFit


Crossfit Bytown @ Festivus Games

Crossfit Bytown @ Festivus Games

Couch Stretch

MU Warm up

PVC pass throughs
Shoulder Flexion
Shoulder Extension

Warm up Plate
Inverted 45's
Bent Over rear Delt Fly
Pull and Press

MU DU Ladder (AMRAP - Reps)

8min Amrap Ladder
MU 1-2-3-4-5-6-->
DU 10-20-30-40-50-60-->

** Scale w A,B,C Scaling option

Rahoi (AMRAP - Rounds and Reps)

12-Minute AMRAP of:
12 Box Jumps, 24"
6 Thrusters, 95#
6 Bar Facing Burpees

In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006

Dan Shrum