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
CrossFit – Thu, Nov 28 Thanksgiving Hours –Thursday 11/28 Turkey WOD 8:30Friday 11/29 8-12 Open GymSaturday 11/30 Community WOD 9am Thanksgiving Sampler Platter (Time) For Time: 5 Rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats then, 4 Rounds of: 8 Handstand Push Ups 15 Kettlebell Swings (53/35) then, 3 Rounds of: 15
CrossFit – Wed, Nov 27 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 12 Toe Touch Jumping Jacks 8 BB Good Mornings 8 Box Step-Ups 8 WB Front Squats 10 Scap Pull-Ups Into… 12 Toe Touch Jumping Jacks 8 BB RDLs 8 Box Jumps 8
