January 5, 2019

4
Jan

January 5, 2019

GROUP WARMUP
4 minute AMRAP
100 meter jog
5 shoulder-to-overhead
:15 soleus stretch each leg
:15 gastroc stretch each leg

THRUSTER RUN TEST
For time:
200 meter run
30 shoulder-to-overhead RX 75/45; M55+65/35
400 meter run
20 shoulder-to-overhead RX 95/65; M55+75/45
600 meter run
10 shoulder-to-overhead RX 135/95; M55+95/65
800 meter run

ALTERNATE TEST
For time:
100 meter run
25 dumbbell push press
200 meter run
15 dumbbell push press
300 meter run
5 dumbbell push press
400 meter run

MOBILITY
1:00 Box stretch
1:00 Twisted Cross each side
1:00 saddle stretch

Today!
This Saturday, our day doesn’t end after the last CrossFit class. Stick around for either the Nutrition Seminar or our Sweat Class, both at 10 AM today.