Thursday, 12/22

REMINDER: The Holiday Class Schedule for the gym begins tomorrow (Friday, 12/23) – we’ll post reminders of the hours each day, but to refresh yourself ahead of time, be sure to check out the full run down in last week’s FB post:

CROSSFIT DC HOLIDAY SCHEDULE

Warm-Up
3 Rounds of
6 Alt T Push-Ups
12 Alt Dead Bugs
6 Hanging Scap Retractions
12 Band Curls

Strength – Push/Pull Complex
Every 6 minutes for 6 rounds (36 total minutes), complete:

10 Strict Chin-Ups
10 Ring Push-Ups
10 Single Arm DB Rows AHAP/side
10 Seated DB Strict Press
10 Hollow Rocks
Rest remainder of 6 minutes

– Work is not “for time”, but sets should be completed with relatively minimal rest between

Chin-Up scaling Options:
A) 5 Chin Ups
B) 5 Band Assisted Chin Ups
C) 10 Ring Rows

Ring Push ups scaling options:
A) 10 Push-Ups (hands on floor)
B) 5 Push-Ups (hands on floor)
C) 5 Push-Ups with hands on box

Cool Down
1 Minute OH Band stretch/side
1 Minute Band Bully Stretch/side