CrossFit – Sun, Jan 15

Warm-Up
<p>EMOM X 8<br />Minute 1: 12 KB Hammer Curl to Press<br />Minute 2: 10 Plate Frontal Raises + 10 Plate Lateral Raises</p>

Skill/Strength
EMOM X 12 (4 Rounds for reps)
<p>EMOM X 12<br />Minute 1: :40 DBL KB Overhead Hold<br />Minute 2: :40 DBL KB Front Rack Hold<br />Minute 3: Rest</p>

Metcon
« Waiting » (AMRAP – Rounds and Reps)
AMRAP X 16
200m run
100m Farmers Carry (53/36lbs) (25/15kg)
10 S/A KB S2OH*

*Each arm

<p><span id="docs-internal-guid-a23a1f57-7fff-ec9a-4233-67d8fc67b68a">LEVEL UP OPPORTUNITY: All runs sub 1:55 (Conditioning Focus)</span></p>

Cooldown
<p>Thread the needle shoulder stretch (60 sec/side)<br />1:00 Cobra Stretch</p>