Friday 19/01/2018 – January 19, 2018


Friday 19/01/2018

Movement Prep
5min AMRAP

12/9 CAL
30sec glute bridge (each side)
6 arch rocks

Strength & Conditioning
Metcon (AMRAP – Reps)
6Min EMOM
1 – 2 Turkish get ups 24/16
2 – 20 Hollow rocks
3 – 30sec Ring support hold

Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

Extras
3 x
1 min AAB
1 min ROW
1 True form run

1min rest

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