January 28, 2016

Thursday

Refer a friend to sign up for Couch to CrossFit and receive a $20 credit to your next month's membership dues.

Have your friends sign up here: http://clients.runyourgym.com/cflittlerockc2cf/

Couch to CrossFit is a 4 Week program for anyone and everyone! Look forward to a welcoming environment that reduces stress, deflates any CrossFit myths, is FUN, and ultimately provides an outlet for ongoing success. Participants will be motivated, ready to take over their world and begin their journey to being stronger, faster, and healthier!

Couch to CrossFit consists of 4 Saturday sessions and homework WODs to be completed at home. 


WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Deadlift 5 x 3 @ 80% 

METCON:

15-12-9:
Thruster (95/65)
CTB Pull-ups

Rest 3 Minutes

Then

15-12-9:
Burpee Box Jumps (24/20)
Squat Clean (95/65)

EXTRA CREDIT:

Mobility

Comment