Gymnastics and an AMRAP

Tuesday, November 5, 2019

Happy Birthday Zack B!

Work Out of the Day

SKILL/SWOD

I. Gymnastic Complex
Every 1:30 x 7 rounds
5 T2B
4 C2B
3 BMU
Goal: complete each 1:30, ideally unbroken

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

  1. 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

The Body Electric Yoga Studio, St Pete. 
Sunday-7:00 am
Monday-6:00 pm
Tiff understands how the CrossFitter’s body moves, don’t be shy and give her classes a try! 

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