26
Nov
27WED19
Announcements
THANKSGIVING WEEK SCHEDULE:
WED 11/27: 4-5-6AM CLASSES ONLY
THUR 11/28: CLOSED
FRI 11/29: NOON ONLY
SAT 11/30 & SUN 12/1: CLOSED
CrossFit Reality – CrossFit
Warm-up
Front Squat Warm Up (No Measure)
2 Rounds:
200m Run or Row or Ski
50′ Burpee Broad Jumps
15 Air Squats
30 Sec Banded Tricep Stretch (Lean into)
50’ crab walk
Weightlifting
Power clean/Jerk Complex (E2min x 5 )
1 power clean
1 power clean right below knee
1 power clean right above knee
1 push jerk
1 split jerk
Build to a technique heavy
Hold onto the bar the whole time
Metcon
Metcon (Time)
21 – 15 – 9
Devils Press 35/20
Hand stand push ups
– 100 Double Unders after every round
Scale is
– hand release push ups
– 200 single unders