Main – CrossFit Group WOD
We only have a few days left to buy your Christmas Dinner tix. There are 3 ways to get them:
1./ The old Zen link: http://bit.ly/12K4VKC
2./ Pay a coach at the gym
3./ We’re using Shopify to setup all of our events, clothing and more. You can find the Christmas Dinner here: http://bit.ly/1z4ErPH
WarmUp for Cindy (No Measure)
Row 250 meters
Then: complete the following as many times in 10 Minutes (slow pace folks)
5 Burpee pull-ups
5 Medicine ball push-up
5 Wall squats
10 Ring rows
10 Headstand to push-up
10 Fire hydrant circles (each side)
10 Ring out the towel (each side)
10 Band dislocations
30 seconds Hollow body hold on bar
10 Jumping pull-ups
10 Negative push-ups
Hip & Shoulder Mobility (No Measure)
10 Minutes Coach-Led Mobility
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scaling:
Ring Rows for PullUps
Box Pushups for pullups
Check yourself at 10 & 15 minute marks. Feeling good? Proceed. Had enough? Go cooldown on the rower or airdyne.
