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CrossFit 1/15/2021
Warm-up
0:00-18:00 Coach's Brief & Warm Up
1 Min/Side Pigeon Stretch
10/Side Iron Cross Stretch
10/Side Thoracic Rotation Stretch

2 Round
15 Air Squat
10 Pass Thru
10 Good Morning

2 Round
10 Scap Pull Up
10 Glide Kip
5 Ring Row

2 Round
10 Deadlift
10 Wall Ball
5 Pull Up
Strength
18:00-38:00 Strength Work
Deadlift (2x(6@60%+, 4@70%+, 2@80%+))
Slightly heavier than last week
Metcon
38:00-40:00 Set Up for Metcon
40:00-57:00 Metcon
57:00-60:00 Clean and Sanitize Station
Metcon (Time)
120/100 Cal Row
90 Wall Ball (20/14)
60 C2B Pull Up
Partition as desired
 
 
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