January 10, 2018

6 Minute Warm Up: 30 seconds each
Jumping Jacks
High Knees
Butt Kickers
Star Touches
Stationary Inchworms x1 Push up
Sumo Squats
Downward Dog Calf stretch
Shoulder Taps
Leg Levers

Mobility: 30 Seconds Each
Pigeon Pose (Right)
Pigeon Pose (Left)
Couch Stretch (Right)
Couch Stretch (Left)
Pike Stretch
Straddle Stretch

Core: 3 RFT
15 High Touch Sit-Ups (feet against a wall. sit up & touch the wall as high as you can with your hands. keep your back straight)
15 V-ups
15 Toe Touch Sit-Ups (legs straight)

WOD: slight variation of 14.4
For Time
60 Calorie Row
50 Toes To Bar
40 Wall Balls 20/14
30 Cleans 135/95
20 Muscle Ups

**Crossfit Standards for 14.4:
Power Clean
Muscle Clean
Split Clean

For the sake of equipment available to us we will be counting Bar Muscle Ups as RX


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