Sunday Dec. 28th

Your excuse is invalid!

Your excuse is invalid!

Warm-up

“official” CrossFit warm-up

3 rounds of 10-15 reps of

  • Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
  • Overhead Squat with PVC
  • Sit-up
  • Back-extension (pac or empty barbell)
  • Pull-up
  • Dip

Play

  • Hollow Body (Holds and Rocks)
  • Arch Position (progression; holds and rocks)
  • Inversion practice (box, wall)
  • Pistols

Skills

  • Squat clean
  • Push-Jerk

WOD “Courtesy of CrossFit.COM Dec. 10th”

In front of a clock set for 12 minutes with a 135-lb. barbell (men) 95-lb barbell (women):

1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Count total reps for each round

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2 thoughts on “Sunday Dec. 28th

  1. 7am
    Liz @ 25#
    1min sqcln 9
    1min push jerk 8
    2min 17
    2min 16
    3min 23
    3min 22

    8:45
    Jill @ 20#
    1min sqcln 10
    1min push jerk 11
    2min 21
    2min 20
    3min 30
    3min 24

    Farrah
    1min sqcln 10
    1min push jerk 9
    2min 20
    2min 18
    3min 21
    3min 30

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