Blog Search

Baker’s Dozen

By: 0

Announcements

***28 Day Transformation Challenge***
Win a 3 Day Weekend Vegas Trip
For Getting a HOT & SEXY Body
Weigh In Sat Jun 15
Starts Monday June 17
Limited to 12 People
___________________________

CrossFit Spokane – CrossFit

View Public Whiteboard

Warm-up

400m Run

Group mobility / Stretch

Barbell Complex / WU

3-5 Each

Stiff Leg DL

DL

Dent Row

Shrug

Shrug High Pull

Hang Clean

Front Squat

Press

Push Press

Push Jerk

Workout

Metcon (Time)

Teams of 2, For Time (30 Minute Cap):

80/50 Calorie Bike

50 Box Jump Overs (24/20)

50 Power Cleans (155/105)

50 Toes to Bar

50 Push Jerks (155/105)

50 Box Jump Overs (24/20)

80/50 Calorie Bike

50 Box Jump Overs (24/20)

50 Power Cleans (135/95)

50 Toes to Bar

50 Push Jerks (135/95)

50 Box Jump Overs (24/20)

80/50 Calorie Bike