Wednesday

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CrossFit Crag – CrossFit

Warm-up

Lax ball: Pec and scap

Foam foll: quads

Band work: x 3 10 T and 10 W

Half kneeling press (4 x 10 each side )

Metcon (AMRAP – Rounds)

21 minute Emom

1. 15 box jumps 24/20

2. 12 db thrusters (no prescribed weight

3. 12 burpee to target (above outstretched hands)

Scale to finish each round

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