Sunday, December 15th, 2019
THIS WEEK AT A GLANCE
Handstand walk 15 feet or handstand hold :30 seconds
Kettle bell halo x 10 each way
6x Butterfly/kipping C2B pull up
6x Push up
:30 Second plank
1x BBJO 30/24
2x BBJO 30/24
3x BBJO 30/24
…continue to increase by 1x BBJO after each 100m run
Cap= 20 minutes
OPEN GYM OR…
1x Tempo snatch pull
*Tempo is 5 seconds to pockets then aggressive jump and shrug
1x Tempo OHS
*Tempo is 5 second descent, 2 second pause in active bottom
Gymnastics EMOM x 16Min (4Rounds)
Min 1– 10x Burpee
Min 2– 10x *Pullup
Min 3– 15/12 Cal Row
Min 4– 10x **HSPU
10RM Push press
Lateral Burpee over bar (B.O.B.)
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!