Thursday 131218

Announcements

Gym closes at midday on Saturday the 15th to allow for Christmas Party Preparations. There will only be 7am, 915am (kids) and 10am classes.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

30s Lat Stretch

10 Scap Retractions

10 Bent Over Rows

5 Wall Balls

100m Jog

Fitness & Performance

Metcon (2 Rounds for time)

– 0:00

5 Rounds

200m Run

15 Pull-ups

– 12:00

150 Wall Balls 20#/14#

– 22:00

Cap

Extra Credit

SKILL: Metcon (No Measure)

Pigeon Stretch

6 minutes on each side

COND: Metcon (5 Rounds for time)

Rogue Bike Intervals

5 Sets

40cal Sprint

3min Rest

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