CrossFit – Thu, Jan 26
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-4e6e25e3-7fff-da80-448d-41a879888e79">EMOM X 9</span></p><p dir="ltr"><span id="docs-internal-guid-4e6e25e3-7fff-da80-448d-41a879888e79">Minute 1: 8 MB Deadlift + 8 Straight Leg Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-4e6e25e3-7fff-da80-448d-41a879888e79">Minute 2: 8 MB Goblet Squats + 8 Groiners</span></p><p dir="ltr"><span id="docs-internal-guid-4e6e25e3-7fff-da80-448d-41a879888e79">Minute 3: 5 Push-Up to Pike + 10 Plank Shoulder Taps</span></p>
Skill/Strength
EMOM X 12
<p dir="ltr"><span id="docs-internal-guid-3ae8034d-7fff-27e4-01f1-2e2905050ddf">Minute 1: :40 Pistols or Pistol Progression</span></p><p dir="ltr"><span id="docs-internal-guid-3ae8034d-7fff-27e4-01f1-2e2905050ddf">Minute 2: :40 Handstand/Wall Walk Hold Practice or HSPU Practice</span></p>
Metcon
“Scott’s Tots” (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-a8028b45-7fff-e3e8-6f21-f487a2a4fc22">AMRAP X 18</span></p><p dir="ltr"><span id="docs-internal-guid-a8028b45-7fff-e3e8-6f21-f487a2a4fc22">10 Wall Balls (20/14lbs) (9/6kg)</span></p><p dir="ltr"><span id="docs-internal-guid-a8028b45-7fff-e3e8-6f21-f487a2a4fc22">10 MB Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-a8028b45-7fff-e3e8-6f21-f487a2a4fc22">10 Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-a8028b45-7fff-e3e8-6f21-f487a2a4fc22">-Rest :20 between Rounds-</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-af808ce9-7fff-6d97-c30c-3d5ea94d2fe1">1:00/Side Couch Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-af808ce9-7fff-6d97-c30c-3d5ea94d2fe1">1:00 Hands on Wall Stretch</span></p>