The CFDC Holiday Party/Pot Luck is THIS SATURDAY starting at 7:45pm! Bring food and be merry! Directions to host tuba Steve’s place are here.
Warm-up: 3x thru
Workout I: Complete as many rounds as possible in 12 minutes of
6 clapping push-ups
8 jumping squats
Workout II: KB Swing ladder!
In pairs, work your way up to 15 KB swings. Person A does 1 swing, then Person B does 1 swing. Person A then does 2 swings and Person B does the same until 15 reps are completed.
Skill Work: Muscle-Up Progression
You know, the one where you start off kneeling and then press up from your toenails? Before ending class we each knocked off a few of those. For some people this was their first time working on the progression and I don’t think it was clearly stated what exactly this was a progression to last night. So, have a look at this video from the main Crossfit website to see what exactly a muscle-up is and what it involves.
And that’s it! We better see you Saturday at the Potluck!