A. Warm-Up a. 5 min easy Row/Bike/Run b. Foam Roll and Stretch Tight Areas c. 2×10 Wall Slides (Y’s, arms out at 45 degrees) d. 2×1 min Plank on Forearms. (Feet together, squeeze your butt. Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine) When bodyweight is too easy, throw a plate e. 2×15 Banded Face Pulls f. 2×5 Explosive Band Pull (5 as fast as possible at chest level) B. Movement Prep for WOD C. 20 min AMRAP NOT FOR TIME. THIS WORKOUT IS NOT SUPPOSE TO BE DIFFICULT. -3 Pistols each leg -1 Rope Climb -10m Handstand Walk/2-4 Wall Climbs/ 3-5 Strict HSPU -10 Strict Toes to Bar/10 Med-Ball V-ups/ V-ups -3 Plyo Pushups (As high as possible)/Strict push-ups -3-5 Pullups Butterfly/Kipp/Strict/Negitive -50 Double Unders/ :45sec Double Under practice -3 Muscle Ups/ Muscle Up Transitions It’s that time again where we test our fitness against those that we WOD with every day… Our In-House Throwdown will take place on Saturday, January 17th, so clear those calendars! This is a great opportunity for some friendly competition and lots of fun. We’ll have both scaled and Rx divisions available, so whether you’re a seasoned competitor or a first-timer, this is a great event for everyone to participate in. As we get closer to the event, we will release more details and workouts. We’re very excited about getting as many people as possible involved this year. Get pumped! What: 2nd Annual CrossFit Glendale In-House Throwdown When: Saturday, January 17th Where: Here! CrossFit Glendale Who: Everyone