CrossFit – Fri, Dec 20
12 Deals of Xmas!   1 nutrition session with Lori or Ty – includes holiday recipes to help you make better choices.  $99 in person or remote. Any DFH Supplement in stock is 30% off . Refer a friend – when they sign up for a 9x or unlimited membership you’ll both get a $30 credit off one month’s membership.  Any new design T Shirt – $15 + tax. 1 Hour PT session for the price of a 45 minute session – work on  whatever you need!  Free Guest Week 12/16 – 12/22. Gift Certificate – buy $100+ certificate and get a $20 credit to your account.  Health Coach Intake with Lori – $100 off.  GI Spotlight test $300 save $99. Genomics test (DNA) $225 save $82. Metabolomics test $225 save $75. 2 unlimited Annuals Available  – first come first served.  Save additional $150 – final price $2431.20  Email     Lorim@crossfitsr.com     to claim yours.  Not for current annual memberships.

Warm-up

1 sets:
5 jumping jacks
10 steps bear crawl
5 good mornings
10 overhead alternating lunges
15 lateral hop over the barbell

1 set:
:20 double-unders
10 push-ups to down dog
10 clean grip deadlifts

1 set:
:20 double-unders
10 handstand push-up negatives
10 hang muscle cleans

1 set:
:20 double-unders
2 wall walks
10 hang power cleans
5 strict handstand push-ups

3 sets:
3 hang power cleans
– Build in load.

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:
5 hang power cleans (105/155 lb)
5 strict handstand push-ups

Stimulus & Goals

  • 8-16 rounds.
  • :30-1:00 per round.
  • Moderate hang power clean loading for unbroken sets.
  • Handstand push-ups in 30 seconds or less.
  • Advanced athletes could consider adding a deficit to the strict handstand push-ups.
Back Rack Lunge (Back rack lunge
6-6-6-6-6+
– Max reps on the last set.)
Metcon (Time)

4 sets for time:
500/600-meter C2 Bike
– Rest :30 between sets.

C2 Bike700/1,000-m Assault bike, 700/1,000-m Echo bike, 250/300-m row, 250/300-m Ski erg

Cooldown

Accumulate:
1:00 banded shoulder stretch/side