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CrossFit Journal



Tuesday, November7, 2017 

Member Appreciation Week: Nov 13-Nov 18th, check back for more details soon!   
Warm up:
Halos x 5/5
Alternating 90/90 x 5/5
Glute bridge hold 0:30
53-35-lb. Goblet Squat x 10
Side plank arch x 5/5
Dot drills
- up and back x 6
-turn around x 6
- both feet
- right foot
-left foot
Squat press med ball throw x 15 /with a partner
Every 2:30
Back Squat 5-3-1-1-1
4 Rounds
A. Reverse Lunges 5/5
B. Chin hold x max

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