Maria
Some outstanding warm-up/activation movements in this video. Thanks to Coach Lawson for bringing this to our attention. Look for many of these movements starting TODAY!!!
Warm-up: Coaches Choice
Strength: Pendley Row
4 Reps EMOM for 8 min.
Build to heavy.
WOD: I’M DECLARING FOR YA
3 min. AMRAP
15 Wallball 20/14
10 DB Snatch 50/35
3 min. Rest
3 min. AMRAP
15 Wallball
10 DB Snatch 50/35
3 min. Rest
3 min. Max Calorie Row
Icing: 2 min. Pigeon ES, 2 min. Dragon ES
2018 Goals !!!!! Please formulate 2 fitness based goals and 1 outside the box goal for 2018. Your goals should be SMART…Simple, Measurable, Attainable, Realistic and Time Sensitive. Climb the ladder an write them on the door.
January Achievement !!!! If you achieved something special in the Box during the month of January please write it and your name on the door in the Box. See Cal if you are not sure what this is all about.
Check Out SUGARWOD !!!!!! Install the app for free and see how awesome it is. The code to join Stand Firm CrossFit is at the box. We will not publish it on the web.