1. Invite a friend to try CrossFit with you. Their first class is always free!
2. Your friend joins GSCFwith a 3- Month Commitment by December 20th!
3. You'll get a free pair of NOBULL TRAINERS. Just in time for Christmas :)Christmas Party 12/15 at the factory! @6
30 seconds single unders
4/4 Shrimp squats or Cossack squats
30 seconds double unders
30 seconds triple unders or crossovers or a cool rope trick
5 Cal Row @ hard
3 Odd object’s
30 seconds candlestick practice @ ascending skill
Have some fun here!
Then progress the pistol and set up the workout.
Odd: 10/7 Cal Row + 8 Pistols
Even: 30 Double-unders + 6 Slam Ball 30/20 lbs
1- 20 sec row + 10 Air Squats
2- 20 sec Jump rope + 6 Slam Ball 20/10lbs
Odd- 10 Cal row + 10 Heel Lock Pistols
Even- 30 secs Jump rope + 4 Slamball 30/20lbs
5-10 Ring Dips
10 Lu raises
Rest 60 seconds
Goal: Upper body strength
Move smoothly here. No rush. Hips AND shoulders should move down and up at the same rate on the Ring Dips. The Lu raises should be completed immediately following the ring dips as a super set.