Monday

 In Uncategorized

Announcements

Saturday Jan 28th
Same gender Partner Comp (rx and scaled)
All proceeds support vee’s marathon fundraising team!
Sat 1/21/17 @ 8am
Discussion series: Mobility w/ nate and erica

CrossFit Crag – CrossFit

Warm-up

lax ball lats and pec

foam roll quads and calves

bench t-spine stretch

Squat Clean Thruster (heavy single #10 pound jumps)

one fluid motion from clean right into the thruster

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
men and women weight the same!

Recent Posts