Saturday, January 25 Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information

Conditioning:

For Time:
1000m Run
10 Rope Climbs
200 Double Unders
-Rest 3:00-
600m Run
5 Rope Climbs
100 Double Unders

Strength:

“Diane”
21 – 15 – 9
Deadlifts (225/155)
Handstand Push Ups

Conditioning:

3 Rounds
15 GHD Sit Ups/Weighted Sit Ups
30 Double KB Front Rack March
:45 Weighted Plank (↑)
1:00 Easy Ski/Bike

Saturday, January 25 Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information

Strength/Gymnastics: 

5:00 Handstand Hold Practice

Conditioning:

14 Rounds
With a partner, alternating movements
15/12 Calorie Row (Fx: 12/10)
10 Push Ups
5 Burpees Over the Rower

25 min Cap

Mobility Finisher: 

Stretch 2:00/Transition :15
1: Right Leg Couch Stretch
2: Left Leg Couch Stretch
3: Right Leg Pigeon Stretch
4: Left Leg Pigeon Stretch

5:45Pm Double Under and Bar Muscle Up Skills Clinic

Strength: 

E3MOM 18
5 Push Jerks (ME)

Conditioning: 

AMRAP 7
5 Power Snatches (115/80) (Fx: 95/65) (Rx+: 135/95)
10 Overhead Squats (115/80) (Fx: 95/65) (Rx+: 135/95)

Strength:

E2MOM 10
Back Squat
8@65-70%
2×8@70-75%
2×8@75-80%

Conditioning:

3 Rounds
30 Wall Balls (20/14)
30 Box Jumps (24/20)