CrossFit 1/03

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Stay Strong CrossFit – CrossFit

Warm-up

3 Rounds

40ft Toy Soldier

10 Hollow to Tuck

40ft Sampson Lunge

10 Kipping Swings

5mins of Turkish Get Up Instruction/Practice

Gymnastics

Toes-To-Bar

Every 3mins x 5

10 Toes 2 Bar

2 Turkish Get Ups each Side

*Increase Load if needed

L1 (Best T2B Set or 10 Toes to Target)

Rx (As Written)

Rx+ (15)

WOD

Metcon (AMRAP – Rounds)

16min EMOM

A) 15/12 Cal Row

B) 12 Alternating DB Snatch (50/35)

C) 40ft SA DB OH Walking Lunge (50/35)

D) 80ft Bear Carry (100/80)

L1 (12/10)(35/20)(80/60)

Rx (As Written)

Rx+ (70/50)(150/100)