Crossfit22

Protect and Serve

Crossfit in Bountiful, UT. We are here to protect (your body) and serve.

4/20/16

WARM UP
Run the short block then:
3 Rds:
15 Band Pull-aparts
15 Scap Push-ups
15 Cage Squats

STRENGTH
EMOTM for 15
Back Squat
Min 1-5: 7 Reps
Min 6-10: 5 Reps
Min 11-15: 3 Reps
*Start at 50% of 1RM and try to increase weight in small increments each round


WOD
"Volkswagen"
21-15-9
BW Bench Press
Pull-uips

*Scaling options available in class

AFTER PARTY

Andy's KB Ab Complex