31 Dec CrossFit – Sat, Dec 31
Announcements
In order to make our gym a more organized and clean space, we ask that if you left any gear behind, shoes/ knee sleeves/ wrist wraps, you take it home with you immediately.Items left behind will be donated on January 9th
CrossFit Metric – CrossFit
Warmup (Checkmark)
A. General
10 Air squats
5/5 Bottom of Squat T- Spine rotations
30 Jumping jacks
30 Mountain climbers
10 L unges
5 Upward to Downward Dog
B. Specific
Go over the workout and have athletes practice a couple of reps on each movement with an empty bar.
Then build up the barbell.
Metcon
A1: Metcon (Time)
“Seasons Beatings”
In teams of 2,for time of:
50- bar facing burpees
50- wall balls 20/14 lbs
50- Deadlifts, 135/95 lbs
50- power cleans, 135/95 lbs
50- Push jerk, 135/95 lbs
50- Pull ups
100- Double unders
50- back squats, 135/95 lbs
50- Toes to bar
100- Double unders
50- Cal Machine
50- Pistols
50- Overhead squats 135/95 lbs
100- Double unders
50- Kettle bell swings 24/16 Kg
50- Thrusters 135/95 lbs
10- Wall walks
TC: 50 min
Score: Time
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