Events for December 2022

Sunday, 10/18
October 17, 2015
Announcing: CrossFit DC Mobility Class!
October 19, 2015

IMG_0724

Warm-Up
3 Rounds of
10 Squats
5 Hanging Scap Retractions
10 Jumping Jacks
5 Plank to Squat
10 Spider Lunges
5 Band Sword Pulls/side

Met-Con
2 Rounds through of:

AMRAP in 4 minutes
12 Box Jumps (step down only)
8 Toes to Bar

REST 2 minutes

AMRAP in 4 minutes
12 Alt DB Snatches
8 Burpees

REST for 2 minutes

AMRAP in 4 minutes
12 Lateral Plate Hops
8 Russian Plate Twists (4/side)

REST for 2 minutes

– re-start each round at the beginning

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