Gymnastics and an AMRAP
Tuesday, November 5, 2019
Happy Birthday Zack B!
Work Out of the Day
SKILL/SWOD
METCON
II. 3 x 4:00 AMRAP
20/15 bike
25 x 10m shuttle
Max calorie row
Rest 4 minutes between rounds
RX+
P.SN. TECHNIQUE
- A) Snatch Grip Push Press
3 Sets of 5B) Snatch Grip Push Jerk
3 Sets of 3
On the Minute x 10:
Minutes 1-5 – 2 Power Snatches
Minutes 6-10 – 1 Power Snatch
3 Rounds:
9/12 PSn (135/95/65)
12/9 Calorie Bike
9/12 BMU/C2B
12/9 Calorie Bike
Bike Recovery
Not for time:
5 Rounds:
30 Calorie Bike, Light
15 Calorie Bike, Hard
CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY
PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!
NEWS & UPDATES
YOGA …DO IT!
Yoga Coach Extraordinaire Tiffany Wimmer of Wimtastic Wellness teaches our Yoga Classes. These yoga classes are designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard. She will never assume you can fold yourself up like a pretzel! Tiff’s yoga classes increase range of motion to improve performance and reduce the risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control!
As a part of your membership, you can practice Yoga with Tiffany:
Saturday morning at 8:00 am
These classes are free to all active Rebel Athletes
You may bring a friend to SATURDAY Yoga Class for FREE!
WHERE YOU CAN FIND COACH TIFFANY WHEN SHE’S NOT AT THE BOX
Tiff understands how the CrossFitter’s body moves, don’t be shy and give her classes a try!
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