GROUP WARMUP
3 rounds of –
:30 Airbike
5 Hang barbell power cleans -> barbell front squat -> light squat cleans
5 light KB shoulder-to-overhead
:20 Frog stretch
TEST
2 rounds for time:
25/20 calorie Airbike
9 Squat cleans RX+ 185/125; RX 155/105; Masters 115/75
5 each arm, Kettlebell Shoulder to overhead 35/55
[i]*12 minute time cap
*Heats of 7 every 12 minutes[/i]
ALTERNATE TEST
2 rounds for time:
20 calorie Airbike
9 hang power cleans
5, each arm, dumbbell presses
GLUTE & HAMSTRING WORK
2 sets of:
5 each leg single leg dumbbell hinge (below or at knee)
5 Glute-Ham raises
3 sets of:
8 russian kettlebell swings
:20 each leg single leg glute bridge
MOBILITY
2 sets of:
1:00 seated forward fold
1:00 each side pigeon stretch
Remember: last class today is noon. So, Join us for 5 AM, 6 AM, 7 AM, 9:30 AM or Noon today.
We are closed tomorrow. Enjoy Thanksgiving!
Friday classes are 7 AM, 8 AM and 9 AM.
Special CrossFit Kids for a Cause
be collecting cash through the end of the week.