Fitness Heroics – CrossFit
Challenge Begins today! Get you raffle tickets from Grant.
Yoga/Mobility
-Wrists
-Titanic
Warm-up
Junk Yard Dog (No Measure)
Junk Yard Dog
10 Jumps over partner
10 Over unders w partner
Burgener Clean Warm Up (No Measure)
1. Front Squat
2. Down and Finish
3. Front Squat
4. Hang to Front Squat
5. Shin to Front Squat
Skill/Strength
Squat Clean Complex (12 minutes)
1 Squat Clean
1 Hang Squat Clean
1 High Hang squat Clean
= 1 rep
Go up in weight steadily. Today is about getting the form down not as much about weight.
WOD
New Year, New Fran (AMRAP – Rounds and Reps)
12 minute AMRAP
(As Many Round and/or Rep As Possible)
10 Thrusters, 95/65
10 Pull-ups
RX+:
Thrusters 105/75
Chest-2-Bar
Cash Out
50 Leg Raises