CrossFit WOD, December 12, 2018

Give Em BearhugsInspiration”Work is doing it. Discipline is doing it every day. Diligence is doing it well every day.”
-Dave RamseyWarm-upWarm-upI. Heartrate:
12/10 Calories (any)
10 RDL w KB
12/10 Calories (any)
10 Walking KB Lunges
12/10 Calories (any)
max set of Hollow RocksSkillMetconA. Sandbag Clean (over the shoulder)
B. Sandbag Carry practiceWe will spend about 5 minutes on each movement. Use this time to perfect the setup and “lapping” the sandbag, even if you are using a lighter weight you can pick up without lapping. This technique is essential when you will try heavier sandbags/stones.MetconMetcon (5 Rounds for reps)5 Rounds each for time
21/15 Calorie Bike
200ft Sandbag Carry 150/100 (bearhug)
*each round should be max effortScaling: today should be a max effort each round. rest as needed between rounds, take as much time as you need to keep rounds consistent and FAST! Scale the load of the sandbag to a weight you can compelte the 200ft unbroken, but it should very challenging.News*SHRED will add two classes weekly. Mondays and Wednesdays SHRED will be at 7:30pm. Come check it out!
*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

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