Events for December 2022

Base Camp, 10/17/2015
October 14, 2015
Ask the Coach: 7 Tips for Your First CrossFit Competition
October 16, 2015

IMG_0583

Warm-Up
3 Rounds of
10 Spider Lunges
15 Band Good Mornings
10 Supine Scorpion
15 Jumping Jacks

then,

1 Minute Death Stretch each side
1 Minute Single Leg flexion w/ ER each side

Met-Con
4 Rounds through of:

1:00 max cal Row
:30 Rest
1:00 max rep Ab Mat Sit-Ups
:30 Rest
1:00 max rep KB Swings
:30 Rest
1:00 max rep Burpees
:30 Rest

Cool Down
Band Hamstring Series (3min/side, 1min/pos’n)

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