Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Back Squat (3-3-3-3)
60-70-80-90%
Handstand Push-ups (8-8-8-8+)
Strict HSPU, scale to 1 abmat at most, then to box, then to kettlebell strict press. in between Back Squats.
Griptik (AMRAP – Reps)
5 Minutes Max Toes to Bar
5 Minutes Max Calorie Row
If there are more people than rowers, either stagger start by 5 minutes or switch order of exercises.
Floor Core (No Measure)
3-5 Rounds
20 second V hold
10 seated leg raises, slow
20 twists, no load/touch floor
40 flutter kicks
*Attempt to move on to the next round with no rest, all movements slow and under control.
