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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 

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 rounds

10 cal 

Sunday Funday

1.

Teams of 2

“Jackies Big Sister Jaqueisha”

2 rounds:

2000m Row

100 Deadlifts (155/105)

60 pull-ups

Warmup:

3:00 blood Flow

Then

2x:

15 AIr Squats

10 Curtesy Squat

8 Cossack Squats

2x:

1 wall walk + 20 shoulder taps 

Shoulder Primer

Warmup:

3:00 easy blood flow

into

25 banded Squats

20 banded Presses

20 Glute Bridges

then

2 rounds

5 cal Sprint

2 DB thrusters

Warmup:

3:00 Blood Flow

Then

2 rounds:

20 PVC Pass Throughs

20 OHS

5 KB/DB Windmils

10 Alt SpiderMan lunges 

10 Standing Lunges 

Tuesday

Warmup

2rds:

500m Row or Ski

10 Cat Cows

20 Shoulder Taps into 5 Pushups with Rotation

:30 hollow body hang from PU

Warmup:

3:00 Blood Flow -Sprint last :15

Then

2 rounds

10 Lateral banded Steps

10 Banded Wall Ball Squats + 5 wall balls

10 pushups w/ Rotation

Sunday Funday

Warmup

Coach Surprise

”On the clock”

E 3 Mins for 21 Mins (7 rounds) 

30 Double Unders 

4 Devils Presses 

8 Box Jump overs 

12 Wall Balls