9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Gym Closed – Home Workout!

December 31, 2015

Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- KING GEORGE – CrossFit

Time to work off that holiday spirit! Gym is closed today, but we have something you can do at home!

January Warm Up (No Measure)

Row 500m at 15 strokes per minute

Bear Crawl (front, back, sideways, and straight legs)

1/2 Dead Bug – 10x each side

Banded Squats – 10x

One Armed Pushups – 5 each arm

Accumulate 2′ of hanging from bar using different grips

Metcon

10′ EMOM of Run 100 meters + 5 pushups

10′ EMOM of 10 alternating leg squats to low chair/step

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