CrossFit – Thu, Dec 26
12/23 – last class  4:30pm
Xmas eve – 7am &  8:30am Reservations needed
Christmas – Closed
12/26 8:30 Barbell 9:30am Crossfit

Warm-up

2x

100 M Run

10 Jumping Lunge

Solider kick

10 Scap Pulls

10 Calf Raises

empty bar

10 Good mornings

10 back squats

EMOM

4 min EMOM

5 Deadlift

add weight each minute

Deadlift (3×5 75-85%)
Metcon (Time)

5 Rounds

100 M Run (rx+ 200M)

10 Alternating KB Snatch 35/26 (rx+ 53/35)

10 Pull Ups

12 min CAP

Bonus Abs

3 Rounds

15 Candlesticks

1 Min Plank

Cooldown

Banded Stretch – arms

Couch Stretch

Calf Stretch