Tuesday, January 24, 2017

170124:

Don't forget that the Open is coming! Register online at games.crossfit.com and join "CrossFit Homeward" as your Affiliate and your Team!

SKILL/COORDINATION:

3 Rounds:
 - :20/:20 Oblique Sit
 - 8/8 Straight Leg Glute Bridge
 - 4 Scapular Wall Slide

LIFT:

KB Clean Instruction/Practice, 10-15 minutes

METABOLIC CONDITIONING:

4 Rounds NFT:
 - 8-12 Bent Over Rows
 - 8-12 Barbell Rollouts
 - 8-12 Front Rack Lunge
 **Increase weight**
 - 6 Cleans