CrossFit – Mon, Dec 23
12/23 – last class 4:30pm
Xmas eve – 7am & 8:30am Reservations needed
Christmas – Closed
12/26 8:30 Barbell 9:30am Crossfit
Xmas eve – 7am & 8:30am Reservations needed
Christmas – Closed
12/26 8:30 Barbell 9:30am Crossfit
Warm-up
EMOM
3 min EMOM
2 Hang Power Clean
3 Front Squat
Add Weight
Front Squat (3×5 75-85%)
Metcon (AMRAP – Rounds and Reps)
2:30 min Amrap
10 Later Jumps over bar
20 Grasshoppers
8 HPC 95/65 (rx+ 115/75)
1 minute rest
REPEAT – picking up where you left off
MASTERS RX (AMRAP – Rounds and Reps)
everything the same except 75/55 is RX
Bonus Abs
Tabata Sit Ups
Heel Taps on the break
NO REST – you love it!
Cooldown
Couch
Scorpion
Lacrosse shoulders
500M row or 400 M Run
solider kick
samson
Burpee Broad Jump
Side Lunge
empty bar:
10 Elbow pass
10 Front Squat
10 Good Morning