01/19/2019

Announcements

There will only be one class at 10:00a.m. on January 21, 2019 for MLK Day. Come get your WOD on! Normal schedule will resume on Tuesday.

Centennial CrossFit – CrossFit

Warm-up

Specific Warm up to Movements (No Measure)

400 m run/500 m row then:

2 rounds of elements in the WOD – instructional tips/tricks.

Then: 1′ hold couch stretch/each side.

1′ hold heel stretch/each side.

1′ Shoulder stretch.

Partner WOD 11 (AMRAP – Rounds and Reps)

30 Min AMRAP:

With A Partner~

40 Power Cleans

30 OTB Burpees

40 Front Squats

30 O/H Wtd Walking Lunges

40 Push Press

30 O/H Wtd Sit Ups

200m Odd Object Run (together)