NEW YEAR HOLIDAY SCHEDULE CHANGES
Saturday 12/31: No CrossFit Kids - Adult classes running according to schedule
Sunday 1/1: Closed
Monday 1/2: No 5:30am, No 6:40am, No 6:50pm
THE MOBILITY
THE WARM-UP
Split Stance Hops
THE STRENGTH
- aim for 1 set every 1:15
- aim for 1 set every 1:30
Clean and Jerk (this can be a Push or Split Jerk)
- Every minute for 7-10 rounds or until the 25:00 mark
THE MET-CON
As Many Rounds/Reps as Possible in 10:00
*At GO and every minute thereafter, stop where you are and perform 1 Squat Clean
LACTIC ACID FLUSH
Give yourself 1:00 to recover, then:
2:00 PVC Thrusters (slow and steady) Heart Rate at 75% max
Into 3:00 Row/Bike raising HR to 90%
THE FINISHER
EZ Bar Curls
Dball Bear Hug Walk 0:30-1:00
