Main – CrossFit Group WOD
Reminder : Class Schedule Holiday Monday
8AM and Noon classes only.
Thanksgiving Monday coach Colby will be running touch football at Pentathawod stadium, a.k.a Percy Perry Stadium, at 11 am. See you there!
Barbell Floss and smash (No Measure)
800m run or row before class starts please – 15mins barbell mobility smashing inter rot shoulders / quad roll out & couch stretch
EMOM 15 Minutes
Dynamic Back Squat
3 Back Squats with a KB suspended from each end by a band. Going for stability so keep a moderate load. Partner up as necessary
Tabata DB Snatch/Box Jumps/Wall Balls (AMRAP – Reps)
Tabata Intervals of (8 rounds – :20 work/:10 rest):
1) DB Snatch 45/20
2) Wall Balls 20/14
3) Box Jumps 24/20
*Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each.