Wednesday, December 10, 2014

Remember to sign up for the party by the end of today.  
We need to have an accurate count for food and the games.

CrossFit Kids taking off for game #2 at last night's Christmas Party!!


Arm/Leg Swings
250m Row
2:00 in the bottom of squat
2 Rounds of:
10 Shoulder Dislocates (banded)
10 Good Mornings
10 Wall Squats

MOD
Front Squat
5-5-5-5-max reps

WOD
Conditioning
7 three-minute Rounds of:
200m Run
5 Pull ups
10 Push ups
15 Squats
10 Push ups
5 Pull ups
AMRAP Dead Lifts in remaining time, 185/123#
1 minute rest between rounds.
Post the number of Deadlifts you got for each of the seven rounds.
Rx+ = C2B, 225/153#

PMOD
Handstand Practice
Holds, HSPU’s, Walks, etc.

Extra Work
10:00 EMOM
Min 1: Max unbroken HSPU
Min 2: 10 Rep Heavy DL
Min 3: Max unbroken HSPU
Min 4: 8 Rep Heavy DL
Min 5: Max unbroken HSPU
Min 6: 6 Rep Heavy DL
Min 7: Max unbroken HSPU
Min 8: 4 Rep Heavy DL
Min 9: Max unbroken HSPU
Min 10: 2 Rep Heavy DL
The weights should go up on each set of Deadlifts. Report scores for all 5 sets of HSPU and all 5 sets of Deadlifts.

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