Skill Day

Announcements

Holiday Schedule
12/21 – 12/23 – normal class times
12/24 9am / 10am / 11am classes
12/25 Closed
12/26 normal class times
12/28 – 12/30 Normal class times
12/31 – 9am / 10am / 11a, classes
1/1 12pm & 1pm classes
1/2 normal class times

Sundown CrossFit – CrossFit

Warm-up

(No Measure)

Full Clean Drills

Top to Bottom PC

P1 Angel Drop

Top to Bottom FC

EMOM

8min

Clean (Full Clean @90%)

Metcon

Metcon (Time)

Part 1

For Time:

4-8-12-16-20

Toe to Bar

40 DUs between each set

Metcon (Time)

Straight into

Part 2

3 Rounds for quality

10 HSPU (strict if possible)

5 Pull Ups (strict if possible)

*Competitors: All of Part 1 performed unbroken. All of Part 2 done strict. C2B for Pull Ups

Extra Credit

Pull – Ups Week 2 – Big Girl Gymnastics

MONDAY

4×6 Chin-up: AHAP, 4 count down

2a. 3×6 DB Row 30% Bench 1RM

2b. 3×15 Banded Face Pulls

3a. 3×10 External Rotations off of the Knee

3b. 3×8-12 Hammer Curls: AHAP

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