CrossFit – Thu, Dec 4
🎅Your new “goal” ornaments are on the table! Please pick one out, write your goal for the year, and hang on the tree!
🎅Also, CFMJ’s annual Christmas party is this coming Saturday, December 6th @ 7pm! Make sure you RSVP on the athletes page! See you guys there!
🎅Also, CFMJ’s annual Christmas party is this coming Saturday, December 6th @ 7pm! Make sure you RSVP on the athletes page! See you guys there!
Warm Up
Accessory Work (Checkmark)
Three sets of:
12-15 Dumbbell Skull Crushers
Rest 30 seconds
12-15 Dumbbell lateral raises
Rest 1 minute
METCON (Checkmark)
30 EMOM
Station 1- 30 sec Seated rope sled pull
Station 2- 5 Sand Bag Cleans 150/100
Station 3- 30 sec Back Rack Barbell Hold 100% 1RM Back Squat
Station 4- 16/12 Cal Ski (all out sprint)
Station 5- Rest
Two sets at ascending effort of:
30 Second Bike
30 Seconds of Down Ups
30 Second Rest
30 Second Row
30 Seconds of Jumping Air Squats
30 Second Rest