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