Thursday, 11.30.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, 4:00pm, 5:30pm, 6:30pm
Holiday Party December 6th @ 6:30pm (NO 6:30 CLASS next wednesday)
Warm up:
200m Run
3 Rounds-
:20 Hollow Hold
:20 Plank Hold
:20 Rest
Mobility:
Overhead
Hips Ankles
Gymnastic Skill:
EMOM3
-2 Wall Walks (10 Pike Push-Ups)
EMOM 3
– 10 V-Ups (15 Hollow Rocks)
EMOM 3
– 15 Push-up to elbow plank transition
*rest 1 minute between EMOMs
WOD:
12 Minute AMRAP:
100m Run
15 Pull up
10 Pistols
Accessory:
Foam Roll and Mobilize
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