CrossFit WOD, December 5, 2018

Death by Burpee 10m SprintsInspiration”We change bit by bit, day by day, habit by habit. We are continually undergoing microevolutions of the self. Each habit is like a suggestion: ‘Hey, maybe this is who I am.’ If you finish a book, then perhaps you are the type of person who likes reading. If you go to the gym, then perhaps you are the type of person who likes to exercise. If you practice playing the guitar, perhaps you are the type of person who likes music. Every action you take is a vote for the type of person you wish you become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”
-James ClearWarm-upWarm-upI. Heartrate:
Dynamic

II. Specific: 2 Rounds
4 Burpees
4 10m Sprints
(watch the clock to get an idea of the time it will take to complete this so the metcon isn’t a surprise)
4 Pullups (any progression)
8 Situps (strict or GHD)

Skill/Strength:
Sandbag Clean and Over the Shoulder practice (7-10min cap)MetconMetcon (AMRAP – Rounds and Reps)A. “Death by Burpee Sprints”
minute 1: 1 Burpee + 1x10m Sprint
minute 2: 2 Burpees + 2x10m Sprints
minute 3: 3 Burpees + 3x10m Sprints
minute 4: 4 Burpees + 4x10m Sprints
minute 5: 5 Burpees + 5x10m Sprints
etc…
*continue until you can no longer complete the workload within the minute.

B. Once out of “Death By” complete the following until the 30:00 mark (not for score)
4 Sandbag Over the Shoulders
8 Strict Pullups/C2B if possible
12 Strict Situps/GHD if possibleScaling: most athletes will be able to complete part A (death by) with little modification. Work with your coach to determine an appropriate scalable option if needed (number of burpees stay the same while sprints increase…modifying burpee as needed….bike calorie instead of running). if you are new to GHD sit-ups do not perform more than 30 total reps today, they are potent 😉News*New pull-over and hoodie designs are up and ready for pre-order at the front desk! Order yours today!
*Decmeber 7th @ 7am (directly after 545 class)- TFA Breakfast Club presents Morning Mimosas (call off work and make it happen)
*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

Put your health first: https://iamtruefit.com/your-health-matters-more/

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