Tuesday, December 8, 2015

G'day fellow CrossFitters!

Reminder that we have our Christmas Bake Exchange this Sunday at 2pm at Sharleen Lamey's house. Please let her know if you are planning on coming so we have an estimate on numbers. Do not miss out on all our special treats!

Strength

Gymnastics Warmup

  • Active Hang + Kipping Swing
  • L Sit Progression
  • T2B or K2E - minimal volume, but positioning work
  • GHD Situps

Conditioning

20 - 15 - 10

  • T2B or K2E or Knee Tucks or MB Situps 
  • Hang Power Clean (115/75lbs) (95/65lbs) (75/55lbs)
  • Box Jump or Step overs

I don't think many of you will like me for this one. But I can handle that. This will test and improve your grip strength with a little break to give you lungs some work. Go moderate with the weight. 

- Team 782