11/20/2018

Announcements

Holiday Schedule
Thursday Thanksgiving – One Thrive and CrossFit combo workout at 9 am (no childcare)
Friday Black Friday – One Family friendly workout at 8 am (no childcare) Push them in a stroller

Storm King – CrossFit

Warm-up

Agility Drills (No Measure)

High Knees

Butt Kickers

Broad Jump

Bear Crawl

High Knee Skip

Backwards Skipping

Sideways Skipping turn on go

Sprint Go Turn Right Go Turn Left

Backward Run Go Turn Right 180 Go Turn Left 180

Belly Sprint start on belly

Back Sprint start on back

CrossFit Metcon

CF: Metcon (Time)

CrossFit

50 Thrusters 45/35

25 DU’s

40 Kettlebell Swings 53/35

25 DU’s

30 Burpees

25 DU’s

20 Pull-Ups

25 DU’s

10 Man-Makers (50/30 lb DBs)

25 DU’s

20 Pull-Ups

25 DU’s

30 Burpees

25 DU’s

40 Kettlebell Swings

25 DU’s

50 Thrusters

CrossFit Lite

CFL: Metcon (Time)

CrossFit Lite

50 KB Thrusters

25 DU’s or Tall Single Jumps

40 Russian Kettlebell Swings

25 DU’s or Tall Single Jumps

30 Burpees

25 DU’s or Tall Single Jumps

20 Jumping Pull-Ups

25 DU’s or Tall Single Jumps

10 Man-Makers

25 DU’s or Tall Single Jumps

20 Jumping Pull-Ups

25 DU’s or Tall Single Jumps

30 Burpees

25 DU’s or Tall Single Jumps

40 Russian Kettlebell Swings

25 DU’s or Tall Single Jumps

50 KB Thrusters

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