CrossFit (12/28/15)

 In CrossFit

Warmup
5min AMRAP:
2 Down/Backs
8 Jumping Squats
8 Push-ups
8 Ring Rows

Mobility/Correctives
Bretzel
1min/side

Jane Fondas
20/side

One Leg Glute Bridge
20/leg

Metcon/Strength
Back Squat
5 @ 65
5 @ 75
3 @ 80
2×3 @ 85

-rest 5min, then-

10min Ladder:
3-6-9-12-Etc
Wall Balls (20, 14)
Ball Facing Burpees
Pull-ups
*Rx+ C2B Pull-ups

Announcements
Join us at 8:00am & 9:3oam on New Year’s Day for the “Hangover Hero”!.. What better way to start the year than with a a good hero WOD/butt kicker. You won’t know what the WOD is until you arrive – Just be ready sweat out all the partying from the night before :).

The 4B Winter Challenge will kick off on the first week of January! This is a bigger/grander version of our past Paleo Challenges. The Winter Challenge will last 3 months and will include a Paleo/Real Food option and a Renaissance Periodization option – Full details will be released 12/28.

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