*Modify ring front support holds with a 30 sec. plank hold.
WOD: 20 Minute MOMO
Alternating DB Snatch
Friday, January 11
Warm-Up: Movement & Skill Prep
WOD: 14 Minute AMRAP
CrossFit Games Open 14.4 [compare to 1/28/17]
60 Calorie Row
50 Toes to Bar
40 Wall Balls (14/20) (9’/10′)
30 Cleans (93/135)
20 Ring Muscle-Ups
*Modify ring muscle-ups with jumping MU or 20 Ring Rows + 20 Ring Dips.
Saturday, January 12 – Regular Classes at CrossFit Prior Lake and CrossFit Eden Prairie!
The “Get Fit in 50” 50-Day Challenge Kick-Off is Today at CrossFit Eden Prairie! InBody scans with Will from Body Knowledge will be scheduled between 8AM-10AM [we will e-mail you with your appointment time]. The pre-test workout can be performed in either 9:00AM or 10:00AM class [you cannot eat or workout prior to your scan]. The kick-off seminar will start promptly at 11:00AM where challenge participants will receive a packet of info including; guidelines, recipes, FAQ’s, resources and more!
“Get Fit in 50” Challenge WOD: 20 Minute AMRAP
15 Air Squats
*Perform 5 burpees every 2 minutes. Record total reps [excluding burpees] today.