CrossFit – Mon, Dec 30
This week is a Transition Week, solid Metcons with Lifts to keep us sharp
New 7 Week Cycle Starts on 1/6 (Nimble and Quick)
New 7 Week Cycle Starts on 1/6 (Nimble and Quick)
Happy New Year! Holiday Hours:
New Year's Eve: TBD
New Years Day: TBD
Warm Up
Bacon and Eggs (Time)
4 Sets
500m Row
5 Sand Bag Cleans (150/100)
10 Burpee Box Get Overs (48)
-rest 2 mins b/t sets-
Time Cap Each Set 4:30
Barbell Prep
2 Sets
10 Roll and Reach
10 Deadbugs
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch
5 Tempo empty barbell (3:1:2:1)
Back Squat (5 Sets x 3 Reps @ 70-75% 1RM )
Do a Set every 2 mins
Hip Halo Activation
Movement Prep (Increase Heart Rate)
1:00 Row
12 Banded Good Morning
6 Box Get Overs
3 No Jump Burpee
-then-
Warmup to Workout Weight
Prep:
200m Row
1 Sandbag Clean (150/100)
1 Burpee Box Get Over (48)