Wednesday, December 27, 2017

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

Warm-up
-On the Floor-
25 Jumping Jacks
20 Seal Jumps
15 Small Shoulder Circles Forward
15 Small Shoulder Circles Backward
15 Big Shoulder Circles Forward
15 Big Shoulder Circles Backward
:30 Across Body Shoulder Stretch (R Arm)
:30 Across Body Shoulder Stretch (L Arm)
:30 Behind Head Tricep Stretch (R Arm)
:30 Behind Head Tricep Stretch (L Arm)
10 Lying Straight Leg Raises/Side
10 Bent Knee Iron Crosses
5 Roll-outs
20 Alternating Calf Stretches
:30 Wrist/Forearm Stretch
:30 Pigeon Stretch/Side
:30 Hurdler’s Quad Stretch/Side

-Foam Roll-
Upper Back
Mid Back
Lower Back

-PVC Pipe-
15-20 Overhead Internal Rotations
:30 Front Rack Stretch/Side
:30 Behind the Back Stretch/Side

Strength
Thruster
4 x 5 – Climbing

-or-

Back Squat
4 x 1 @ 95% – Rest 3:00

Conditioning
-For Time-
20 Thrusters (95/65) (Rx+ 115/80)

15-12-9
Bar-Facing Burpees
Toes to Bar

15 Thrusters (115/80) (Rx+ 135/95)

12-9-6
Bar-Facing Burpees
Toes to Bar

10 Thrusters (135/95) (Rx+ 155/105)

9-6-3
Bar-Facing Burpees
Toes to Bar

Extra Credit
-5 Rounds NOT for Time-
20 Back Extensions

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

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