Working on neutral spines!

ARTICLES

+ Report That “No Rep” to CrossFit HQ – Morning Chalk Up

CrossFit WOD for Tuesday 1/16

Royal Marine’s Birthday

AMRAP in 20min
1 rope climb
6 pull-ups
6 front squat, 61/40kg
4 shoulder-to-overhead, 61/40kg

Post score to whiteboard!

HIIT WOD

Long Interval

rounds of
1:00 scissor jump
1:00 AssBike
1:00 ski erg
1:00 rest
1:00 row
1:00 ladder
1:00 mountain climber
1:00 rest

2:00 on, :30 off
– monster walk
– side-lying clam

ABmaggedon!

Gymnastics Strength WOD

shoulder extension, Crossover Symmetry, muscle-up work, support holds, hip extensions

CompEx WOD

EMOM for 15 minutes:
11/7/5 thrusters & bar over burpees

AMRAP in 10 minutes: sandbag dragging

5 minutes max 10m weighted lunge