CrossFit – Wed, Dec 4
The Giving Tree -Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9.  Community gift wrapping party on Thursday 12/12 – light refreshments will be served.In House Comp followed by Annual Xmas Party
12/15 comp 8am-11:30am, party 11:30am-?

Warm-up

400 M run

gate openers

samson

inch worm

runners lunge

Speed Ladder

Accessory Work

3×6 ea.

bulgarian split squat

single leg RDL

Nordic

AG split

Slant board goblet Squat

Metcon (AMRAP – Rounds)

16 Min EMOM

  1. 20 Doulbe Unders (rx+ 40)
  2. 12/10 Cal row/bike/ski (rx+ 15/12)
  3. 15 Sit Ups (rx+GHD)
  4. 10 Push Ups (rx+ 15)

Cooldown

Calf Stretch

Pigeon

Couch