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Warmup:
2 rounds:
18 Jump Squats
16 S/A light KB Snatches (8/side)
12 Half Burpees
Core Blast
3x
*1 Min Each
*1 Min Rest
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Warmup
1000m row/ski or 2000 bike
250e:/250m/:250h/:250e
into
20 Banded Good Mornings
20 CatCows
10 WallBall Squats + 10 Wallballs
10 Pushups w/ Rotation
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Warmup:
3:00 Blood Flow
into
20 Shoulder Circles
20 Shoulder Taps
into
2 rounds
2 Wall Walks + 5 Pushups
10 Scap Pull-ups
5 Single Arm Ring Rows
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Warmup
3 rounds
10 cal
10 single leg bridges
:30 wrist stretch (fingers facing)
10 Banded Squats
10 half Burpees
Strength
3 Sets
Warmup:
“Roxanne”
3 rounds :
10 kip swings,
10 shoulder circles,
10 banded good mornings
Conditioning
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“Roadhouse”
25 Min AMRAP
In teams of two
1600M Row or 1 Mile run (weight vest optional) buy in:
Then in remaining time perform as many rounds as possible
20 Hang Power Cleans
20 Box Jumps
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Warmup:
3 rounds:
10/8 cal
10 weighted Shoulder circles 5/5
10 KB windmils
10 push-ups with rotations
Strength/ Skill
3 Sets
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Warmup:
2:00 easy blood flow or mobilization
Into
2 rds:
50’ lunge and rotations
10 cat cows
15 Banded Squats
Monostructural conditioning:
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ANNOUNCEMENTS:
M/W 5pm CrossFit Classes moves to 5:30
Nutrition with Amy - Signup by 1/12
Added a 7:30 Wednesday Power Hour
Warmup
3:00 Blood Flow or Mobilization
Warmup
2 rounds
15 Half Burpees
10 scap pull-ups
5/5 single arm ring rows
12 cal row/ski
Strength/ Body weight/ Gymnastics
4 Rounds