Monday, December 29th

Warm up:  300m row + 100 jumping jacks, 75 mountain climbers + 2x10 jumping squats, ring rows & sit ups

                  Coach led dynamic stretching and mobility


Strength WOD:  4 rounds 10-10-10

                           -Weighted step ups (front rack)

                           -Pull ups (weighted/strict)

                           -Ring dips (weighted/strict)

Skill work:  5 minute jump rope

                   -ME UB sets and/or DU practice


WOD:  2x500m ME row rest 4 minutes between attempts


*DE-LOAD week!  Get your mind and body ready for the new year-start setting your 2015 CrossFit goals!


Christine ProhaskaComment