Tuesday, December 17th, 2019
Work Out of the Day
SKILL/SWOD
Gymnastic Practice
0:00-5:00
Handstand walk 15 feet or handstand hold :30 seconds
Kettle bell halo x 10 each way
5:00-10:00
6x Butterfly/kipping C2B pull up
6x Push up
10:00-15:00
25x DU
:30 Second plank
METCON
20′ AMRAP
100m Run
1x BBJO 30/24
100m Run
2x BBJO 30/24
100m Run
3x BBJO 30/24
…continue to increase by 1x BBJO after each 100m run
RX+
Strict Gymnastics
0:00-5:00
3 Deficit Strict HSPU
:15 Second Hanging L-Sit
5:00-10:00
3 Deadstop HSPU
6 Strict T2B
10:00-15:00
3 T empo Strict Pull-ups (3 Seconds Up, 3 Secs Down)
:15 Secs Freestanding Handstand or Handstand Floater Practice
Conditioning
“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups …
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 T oes to Bar
… Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
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
Do You Want To Workout, but Need a Babysitter?
We have a potential opportunity to offer babysitting service Monday-Friday at 9:00 am for parents who need a babysitter in order to workout! We need to know if there is enough interest and who is interested in volunteering to babysit! Please sign up for interest at the Box!
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