Friday, 12/23

REMINDER: All Evening Classes have been cancelled for Friday, Dec. 23
(6am, 7am, and Noon CrossFit classes only;
6:30am Boot Camp class at H St as regularly scheduled;
both gyms close at 2pm)

Warm-Up
3 Rounds of
10 Rev Hand Spider Lunges
5 Pause Squats
10 Alt Samson Lunges
5 Jump Squats

then,
1:30 Death Stretch/ side (:45 low/:45 high)

Strength – Front Rack Lunges (25 Min)
Prep:
1 x 10 w/ bar;
3 x 6 working up in weight (3/side)

Work:
20-16-12
(10/side, 8/side, 6/side)

Met-Con
4 Rounds Tabata Burpees
4 Rounds Tabata V-Ups
3 Rounds Tabata Burpees
3 Rounds Tabata Ab Mat Sit-Ups
2 Rounds Tabata Burpees
2 Rounds Tabata V-Ups
1 Round Tabata Burpees
1 Round Tabata Ab Mat Sit -Ups
– 10 min total