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Healthy Breakfast Swap at RARE Crossfit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

If you're still eating oatmeal, it's time to make a healthy swap!  This recipe for a Breakfast Quinoa is just the beginning!  Try adding some berries or opting for a savory quinoa instead with eggs and sautéed peppers and onions.

 

Wednesday 13 December

Burgener Warm Up

Hip mobility rig

20 meter duck walk w/ pvc pipe x 2

10 Hang Power snatch w/ barbell 45/35

10 Back Squats w/ barbell 45/35

 

A) Front Squat (8 Mins)

EMOM x 5: 1 pausing Front Squat (2 second pause in the bottom)

EMOM x 5: 1 Front Squat

*lifter picks load b/w 60% and 75%

B) Conditioning
AMRAP 8:
10 Toes to Bar
30 Burpees

Rest 4:00

 

8 MIN AMRAP

Wall Balls 20/14

*15 abmat situps everytime you take a break

 

RARE Barbell

Every 1:30 x 6

Hang Clean + H.C. POS 2 + Clean and Jerk @ 75% building sets

Clean Pulls

85%  5x5

Jerk From Rack; 2 second pause in the dip

75% x 5, 80% x 5, 85% x2, 90% x 2, 95% x 1



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