Thursday - CrossFit

Mobility

 Crossfit Bytown @ Festivus Games

Crossfit Bytown @ Festivus Games

Couch Stretch

MU Warm up

Mobility
PVC pass throughs
Shoulder Flexion
Shoulder Extension

Warm up Plate
90/90
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