Thursday, December 5, 2013

Remember the CrossFit Kids Christmas party tonight at 5:30!!

If you haven't signed up for the most awesome Christmas Party 
ever, please do so by Tuesday so we can order the food. Remember to sign up for a side dish if you want to bring one and if you will be partaking in beverages of the alcoholic type, you will need to bring them also. 

Mimi knocking out some strict chin-ups!!!


Arm/Leg Swings
Samson Stretch L&R
2 Rounds of:
10 Push-ups
10 KB Swings (light)
10 Hanging Knee Raises
10-20 DU’s

MOD
EMOM x 12
Even = 15 Russian KB Swings (go heavier than your normal weight)
Odd = Weighted Ab-mat Sit-ups (anchor your feet by placing them on the sides of your KB)

WOD
Conditioning
3 RFT:
10 Front Squats 135/93#
20 Pull-ups
50 DU’s
Rx+ = 185/133# and C2B
scale reps and/or weight as needed


No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.