CrossFit 1/31

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Stay Strong CrossFit – CrossFit

Warm-up

3 Rounds

20 Jumping Jacks

40ft Kossack Lunge

80ft SA KB Farm Carry/side

40ft Duck Walk

20sec Band Distraction/side (Ankle/Tricep/OH)

2 Turkish Get ups/side (Build in Weight over Rounds)

Weightlifting

Shoulder Press (3×3 @ 80% with (1/1/X/3))

WOD

Metcon (AMRAP – Rounds)

EMOM for 20mins

A) 15/12 Cal Row/Bike/Ski

B) 10 SA Russian KBS/side (53/35)

C) Lateral Shuffle Suicide

D) 80ft Heavy Farm Carry

E) Rest

*Build in weight on swings/carry during you would like

L1 (12/10 Cal) (35/20#)

Rx (As Written)