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Friday, December 4 – Daily Workouts

 

CF_JV_g_solo-front-squat

FIREPOWER MOMS BOOTCAMP @ 10AM

WARM UP: 500m ROW + 1 minute skipping

SKILL/STRENGTH: Dumbbell Turkish Get Ups

WORKOUT:

  • 3 minute Max Cal Row
  • 1 min rest
    • 2 minute Max Step Ups
  • 1 min rest
    • 1 minute Max Burpees

AFTER PARTY: wire walking!

 

AFTER SCHOOL PROGRAM 3PM TO 5:30PM

 

CROSSFIT JUNIOR VARSITY @ 5:30PM

WARM UP:

SKILL/STRENGTH: Front Squat from Rack

Work to a heavy set of 3

WOD: 4 ROUNDS

  • 3 chest to bar pull ups
  • 3 front squats, 45#-#65
  • 25 double-unders

MOBILITY : Downward Dog. Couch Stretch

SKILL WORK: handstand holds