CrossFit – Tue, Dec 3 Suggested Warm-Up Warm-Up 1 ROUND 8 Bootstrappers 10 Wall Ball Around the Worlds :30 Plank 12 Plate Hops Into… 1 ROUND 10 Wall Ball Front Squats :15/:15 Side Plank 10 Bird Dogs 10 Tuck Jumps Into… 1 ROUND 10 Wall Ball Thrusters :30 Hollow Hold 10 Deadbugs 10 Box Jumps
CrossFit – Mon, Dec 2 Suggested Warm-Up Warm-Up MOBILITY ROUND5 Inchworm + Push Up 10 Alt Thread the Needles 5/5 Moose Antlers 10 Plank Shoulder Tap 10 Piked Toe Taps 10 Scap Pull Ups Into… 2 Rounds 250/200M Row 8 Strict Press (RND 2: Push Press) 8 Bent Over Rows 8 Tuck Ups or V
CrossFit – Sun, Dec 1 Suggested Warm-Up Warm-Up LINE DRILLS 100m Run 25’ High Kicks 25’ Cherry Pickers 25’ Toe Walk 25’ Heel Walk 100m Run 25’ High Knees 25’ Butt Kickers 25’ Heel Toe Stretch 25’ Walking Samson Lunges Into… SPECIFIC WARM-UP1-2 ROUNDS 10 KB Deadlifts 20 Slow Alt. Deadbugs 10 Alt. Groiners 1
CrossFit – Sat, Nov 30 Thanksgiving Hours –Thursday 11/28 Turkey WOD 8:30Friday 11/29 8-12 Open GymSaturday 11/30 Community WOD 9am Suggested Warm-Up Warm-Up 1-2 ROUNDS :30 High Knees :30 Butt Kickers 5/5 Side Plank Rotations 10 Alt. Samson Lunges 10 Feet Elevated Calf Raises Into… 2-3 ROUNDS (w/partner)* 200m Run Together** P1: 10 Alt. Lunges
CrossFit – Fri, Nov 29 Thanksgiving Hours –Thursday 11/28 Turkey WOD 8:30Friday 11/29 8-12 Open GymSaturday 11/30 Community WOD 9am Sean Hanley (Time) For Time: 2000m Row -Perform 5 burpees with lateral jump over the rower each minute Perform 5 burpees with lateral jumps over the rower every minute at the start of the minute
