Announcements
Holiday Hours:
Thanksgiving: 9:30 Turkey Teamer
Black Friday: 8:45am, 9:45 and noon only
Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
5x Inch Worms
10x Arch to Hollow Swings
15x Squat Jumps
Gymnastics
4x 6/4 Strict Pull-Ups + Max Effort Kipping Chest to Bar Pull-Ups
-6/4x Strict Pull-Ups
-Immediately into Max Effort Kipping CTBPU
-Alternate w/ 3x 8 S.L. Glute Bridge
-Rest 1:00 between exercises
Strict Pull-Ups
Chest-To-Bar Pull-ups
Weightlifting
3x 8 Single Leg Glute Bridge
-8x Each Leg
-Weighted with Dumbbell/Plate
-Alternate w/ 4x 6/4 Strict PU + ME CTBPU
-Rest 1:00 between exercises
Single Leg Glute Bridge
Metcon
Metcon (AMRAP - Reps)
AMRAP 12:00
*Ascending Ladder (1-2, 2-4, 3-6, etc.)
Squat Cleans (185/125)
GHD Sit-Ups
Scaling Optinos:
Sqt Cl = Load (155/105) (135/95)
GHDSU = Ab Mat Sit-Ups