CrossFit – Mon, Jan 23

Warm-Up
<p dir="ltr"><span id="docs-internal-guid-92010ded-7fff-3d58-e6c6-496cb2b4e337">3:00 Bike (Inc. RPM’s every minute)</span></p><p dir="ltr"><span id="docs-internal-guid-92010ded-7fff-3d58-e6c6-496cb2b4e337">Into</span></p><p dir="ltr"><span id="docs-internal-guid-92010ded-7fff-3d58-e6c6-496cb2b4e337">2 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-92010ded-7fff-3d58-e6c6-496cb2b4e337">10 Bootstrapper Squats</span></p><p dir="ltr"><span id="docs-internal-guid-92010ded-7fff-3d58-e6c6-496cb2b4e337">10 Groiners</span></p><p dir="ltr"><span id="docs-internal-guid-92010ded-7fff-3d58-e6c6-496cb2b4e337">10 Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-92010ded-7fff-3d58-e6c6-496cb2b4e337">10 Kip Swings</span></p>

Weightlifting
Back Squat (20 MINS TO BUILD TO 1RM Back Squat
(Last seen 6/15 with CrossFit Total))

Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

<p><span id="docs-internal-guid-dc663069-7fff-8295-b46e-9fbf05dbaf55">LEVEL UP OPPORTUNITY: 115/75lb, 50/35kg (Strength Focus)</span></p>

Cooldown
<p dir="ltr"><span id="docs-internal-guid-eff43914-7fff-eea6-39e4-571e91f9e8d6">1:00 Feet Up the Wall Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-eff43914-7fff-eea6-39e4-571e91f9e8d6">1:00 Couch Stretch/Side</span></p>