Let’s hang out.

23
Jan

Let’s hang out.

Centennial CrossFit – CrossFit

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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.

Metcon

Metcon (Time)

5RFT

15 hang squat cleans

30 push ups

RX+ Men elevated push ups/175#

RX+ Women elevated push ups/135#

RX Men 135#

RX Women 95#

Scaled Men 95#

Scaled Women 55#

Extra Credit

20 minutes of kipping practice/muscle up practice