CrossFit – Fri, Dec 16
WANT A FREE PAIR OF NOBULL TRAINERS 🙂
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
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
Warm-up
Metcon
Metcon (Checkmark)
EMOM 30minutes
Odd: 10/7 Cal Row + 8 Pistols
Even: 30 Double-unders + 6 Slam Ball 30/20 lbs
Scaling Options:
Beginner:
EMOM 30
1- 20 sec row + 10 Air Squats
2- 20 sec Jump rope + 6 Slam Ball 20/10lbs
3- Rest
Intermediate:
Odd- 10 Cal row + 10 Heel Lock Pistols
Even- 30 secs Jump rope + 4 Slamball 30/20lbs
Perform
N/A
Extra Accessory
Accessory (Checkmark)
3 rounds
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.
A. General
2 sets
30 seconds single unders
4/4 Shrimp squats or Cossack squats
30 seconds double unders
10 V-ups
30 seconds triple unders or crossovers or a cool rope trick
B. Mobility
Couch stretch
45 seconds/side
B. Specific
3 sets
5 Cal Row @ hard
3 Odd object’s
30 seconds candlestick practice @ ascending skill
https://youtu.be/V4OTFKwPM2w
Have some fun here!
Then progress the pistol and set up the workout.