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)

2rds

BB

10 PWR Clean

10 Front Squat

10 Full Clean

10 Lunge to HS

200m Run

EMOM

16min

Odd: Power Clean (10 Power Cleans UB 95/65)

Even: Handstand Push-ups (6 reps )

EMOM

16min

1: Hollow Rock (15)

2: Ring Support Swing (10)

3: Pull-up Hang L-sit (30 sec)

4min is Rest

Extra Credit

Big Girl Gymnastics

Pendlay Row (5×3 (AHAP))

Be as explosive as possible on the way up to your chest control down slowly. Reset every rep.

Pull-ups (3×10 strict and unbroken then 10 kipping pull-ups)

Super Sets

1a: Ring Rows (3×15)

1b: Banded face-pulls (3×10)

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