CrossFit 012419

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

15/12 Cal Row, Bike, Ski

40ft Sampson Lunge

15 Banded Rows (Loop high on a bar)

40ft Inch Worm

15 Deadbugs

Gymnastics

15 Min EMOM:

Min 1: 2-3 Rope Climbs

Min 2: 15 Medball Sit Ups

Min 3: Rest

L1: 5 J-Hook Pull Ups

Rx: As Written

Rx+: 2-3 Legless RC/15 GHDSU

Rope Climb (5 x 2 )

WOD

Metcon (5 Rounds for time)

Every 3 Min x 5

8 DB Thrusters (50/35#)

40ft DB FR Walking Lunge (50/35#)

L1: 35/20#

Rx: As Written

Rx+: 12 DB Thrusters