CrossFit – Tue, Dec 24
Holiday Hours
Monday 12/23: Normal Hours
Tuesday 12/24: 7am and 9:30am Classes
Wednesday 12/25: Gym Closed
Thursday 12/26: Normal Hours
Friday 12/27: Normal Hours
Monday 12/23: Normal Hours
Tuesday 12/24: 7am and 9:30am Classes
Wednesday 12/25: Gym Closed
Thursday 12/26: Normal Hours
Friday 12/27: Normal Hours
Have a Merry Christmas!Deload Week
Lifts will happen AFTER the Metcon this week to learn how to lift under fatigue
Warm Up
It’s the Most Wonderful Time of the Year (AMRAP – Rounds and Reps)
Amrap 27 Mins
21 Cal Row
15 Cal Echo Bike
9 Shuttle Run Sprints (50ft)
Sub as RX
21 Cal (any machine)
15 Burpees
9 Shuttle Sprints (50 ft)
Barbell Prep
Burgener Warm Up
Clean
Hang Power Clean (10 Sets
2 Hang Power Clean)
2 Hang Power Clean)
1 Set every Minute
Work up to 8.5 RPE, Start at 6.5 RPE
Mobility
Hip Halo
Toes Out Walk
Toes In Walk
Heels Walk
Toes Walk
Butt Kickers
Zombie Walks
Figure 4 Walks
2 x 30m (20s Speed Up, 10m to slow down)
-then-
3 Cal Row
3 Cal Echo Bike
1 Shuttle Sprint (50ft)