Announcements
Schedule Reminders:
Wed 11/22 – No 6:30 Group Class (All other classes normal)
Thur 11/23 – Thanksgiving Day: 8a and 9:30a Only
Fri 11/24 – Black Friday: 5:45a/8:30/9:30a Only
** No Open Gym on these Days
** Childcare available at 9:30 Classes Only
C2 – CrossFit
Warm-up
:30 Jog
:30 Jumping Jacks
:30 Squats
:30 Walking Hamstring Stretch (Heel Down/Toe Up)
:30 Walking Samson Stretch
:30 Walking Cradle Stretch
10 Air Squats w/ :02 Pause in Bottom
Barbell Warm Up
(Abbreviated Version)
5 Good Mornings
5 Back Squats
5 Elbow Rotations (Back Rack)/Side
5 Strict Press
5 Push Press
5 Front Squats
5 RDL
Strength
Back Squat (Every 4:00 for 16:00)
Set 1: 10 @ 45-50%
Set 2: 12 @ 50-55%
Set 3: 14 @ 55-60%
Set 4: Est 20-Rep Max Back Squat
Conditioning
Oct/Nov 2017 Tester 2 (Calories)
16:00 Alt EMOM
Min 1: 15 DL (115/75) (RX+185/135)
Min 2: 15 Hanging Knee Raises (RX+ 12/10 T2B)
Min 3: :45 AMRAP for Cals (AB)
Min 4: Rest/Walk
(Note: Must complete Min 1 & 2 as prescribed to score cals as RX or RX+)
Mobility
Coach Led