CrossFit WOD, December 22, 2019

SundayWarm-upWarm-upAMRAP x 3 MINUTES
5 Inch Worms + Push-Up
5 Bootstraps
10 PVC Pass Thrus
10 Hollow Rocks

-Short Rest then Into-

AMRAP x 4 MINUTES
5 Snatch Grip RDL
5 Snatch Grip Behind the Neck Strict Press
5 Snatch Grip Push Press
10 Scap Pull-Ups
5 Kip SwingsPartner WorkoutMetcon (Distance)IN TEAMS OF 2…

AMRAP x 17 MINUTES*
P1 Completes…
6 Toe to Bar
5 Power Snatch (95/65)|(65/45)
4 Overhead Squat
100m Sprint or 50 Mountain Climbers**

P2 Completes…
Max Meters on Rower

*P1 completes a full round of the work while P2 rows for max meters. After the full round, partners switch. Score for the workout is total meters.

**For the Mountain Climbers, perform with knee passing the waist. Each time the knee comes up is 1-rep.Cool DownWarm-upFOR RECOVERY
4:00 of Group Flow Stretching
1:00 of Rebound*

*Rebound is lying prone and still while slow nasal breathing.

Leave a Comment

Your email address will not be published.

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

MEMBERSHIP HOLD REQUEST

To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$15 Per Class

OUR Information:

Location:

702 S Ewing St, Lancaster, OH 43130, USA

PHONE:

GIVE US A CALL
(740) 277- 7148

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.