HOLIDAY SCHEDULE
Friday (all day) 12 Days of Christmas WOD
Saturday NO KIDS CROSSFIT. All adult classes running as usual.
Monday 9:00 and 11:00 classes ONLY. Sign in ASAP
THE MOBILITY
THE WARM-UP
For 8:00-10:00
*You will only do the warm-up for the station that you are starting in for the the Metcon
Station #1
Bike
Straight Arm Banded Lat Pull Down
Station #2
:30 Monostructural Machine
Straight Arm Banded Lat Pull Down
Single Unders --> Double Unders
Station #3
30 Monostructural Machine
Straight Arm Banded Lat Pull Down
Step-Ups Build
THE MET-CON
9:00 Each Station with 4:00 Transition between Stations
Station #1
YOU MUST HAVE A LONG SOCK OR SHIN PROTECTION TO ROPE CLIMB
As Many Rounds/Repetitions As Possible in 9:00
Calorie Echo
Station #2
As Many Rounds/Repetitions As Possible in 9:00
Station #3
Every 1:30 for 9:00
Double Dumbbell Step-Ups
