Holiday Schedule: No 630 pm Class
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WarmUp: 10 minutes of
1 dumpster dash
1 Turkist getup (each side)
1 forward roll
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Buy-in: 4x10 Reverse Hypers
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Strength: Deadlift 8! ~ Increasing weight
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WOD: "Nancy"
5 Rounds for Time
400 meter run
15 OHS 95/65#
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Cool down of the week: Perform each movement 3-5 times holding for 30 seconds each round
Warmup: 10 minutes of
5 med ball cleans
10 toes to wall
15 med ball front squats
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Buy-in: 500 meter row ~ time trail
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Strength: Back Squat 6x5 ~ Moderate Weight
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WOD: 7 Minute AMRAP
3 Shoulder to over-head 95/65#
3 Calories on rower
6 S2OH
6 Cal row....
Increase by 3 reps each round until time is called
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Cool Down: Perform each movement 3-5 times holding for 30 seconds each round
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Endurance: meet at Elm City CrossFit @ 6 am
10x 200 meter row + 200 meter sprint
rest = work