CrossFit Workout 1/3/19 Thursday

Warmup
Do the SFM warmup, then
2 rounds:
10 calf raises @ 3111
10 air squats
:30 double unders
10 hollow rocks

CrossFit Workout
10:00 AMRAP
15 Air Squats
15 cal bike

rest 3:00

10:00 AMRAP
20 Box Jumps
20 Hollow Rocks

Rest 3:00

10:00 AMRAP
50 DU
250m row

Mobility
2 Rounds
1:00 Couch stretch/side
1:00 elevated pigeon/side
1:00 frog

Coach’s Note
These AMRAPs should be very steady. Try and keep the same pace all the way through. If you’ve gone hard all week, use this as an active recovery day.

Lift
make something up

Skills
make something up

Conditioning
make something up