Practice 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

Fuhring (No Measure)

run 400m

10m lunges

20m high kicks

10m inch worms

20m high knees

20m butt kickers

3 rounds

10 air squats

5 push ups

Weightlifting

Split Jerk (5×1 @90%)

Metcon

Metcon (Time)

4 Rounds

10 DB Hang Clusters (45/25)

4X25 yd shuttle run (out and back = 1)

10 Ring Dips

*Rest 1 min between rounds

*Competitors Sub dips for 5 MUs

*Record working time only

Extra Credit

Pull-Ups Week 2 – Big Girl Gymnastics

Pendlay Row (4×5)

Pull-ups (3×15 Unbroken Strict Pull-ups**)

Pull-ups (3×15 Supine Pull-ups)

Barbell on low rack, Similar to Ring Row

Shoulder Shocker (3×10)

%d bloggers like this: