CHRISTMAS SCHEDULE
MONDAY 12/24: 9:00AM Beginner, 10AM CrossFit
TUESDAY 12/25: Closed
WEDNESDAY 12/26: 9AM CrossFit, 5:15PM Beginner, 6:15PM CrossFit
REMINDER
Don't forget to donate your lightly used coats, hats, and gloves for Capital Area Head Start!! Sandi left a red bin next to the 717 Apparel for all donations.
Thank you!
Tabata Row (8 Intervals)
3x:
10 HSPU
10 RDL's
20 Side Crunches (each side - use KB)
20 Second Chin Up Hold
WOD
Three 2 Minute Rounds:
15 Sit Ups
Max Rep: Pull Ups
*Rest 30 Seconds between rounds.
1 Minute Rest
Three 2 Minute Rounds:
15 KB Swing
Max Rep: Burpees
*Rest 30 Seconds between rounds.
1 Minute Rest
Three 2 Minute Rounds:
15 Wallballs
Max Rep: Toes to Bar
*Rest 30 Seconds between rounds.
Score is total number of Pull Ups, Burpees, and Toes to Bar.
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