Sunday, January 23, 2022

🤸 Gymnastics Class with Coach Shane
Sunday, January 23rd @ 10:00AM
Coach Shane will cover kipping toes to bar, kipping pull-ups, and butterfly kipping in this week’s class.

CrossFit
Strength
Bench Press
Every 2:30 for 10:00
Set 1: 7 Reps @ 65-70%
Set 2: 7 Reps @ 70-75%
Set 3: 5 Reps @ 75-80%
Set 4: 5 Reps @ 80%

“Kill the Messenger”
12:00 AMRAP
40 Double Unders
10m Handstand Walk
40m Farmers Carry 70/53#
2 Rope Climbs

Limited Equipment Variation:
12:00 AMRAP
40 Double Unders
10m Handstand Walk
40m Farmers Carry
8 Strict Pull-Ups

Bodyweight Variation:
12:00 AMRAP
40 Double Unders
10m Handstand Walk
:20/:20 Side Plank
8 Strict Pull-Ups