1.17.17 CrossFit Workout WOD Littleton Englewood CO

Warm up
3 Minutes Bike or Row
3 Rounds-
10 Squat-Stand-Squats
10 Banded Pull Aparts
10 Banded Face Pulls
3 Minutes Bike/Row

A. 10 Minute EMOM- Work your gymnastics weakness

*Pick a gymnastics movement that you want to work on (Toes-to-Bar, Pull-ups, Muscle-ups, Rope Climbs…) and perform 1-10 reps of the movement for a 10 minute EMOM.

B. 16 Min AMRAP-
20 Wallballs (20/14)
18 Box Jumps (30/24)
16 KB Swings (70/53)

Luke Leinweber

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