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12.18.18

17
Dec

12.18.18

Announcements

Merry Christmas!
12/22 Christmas Wod
12/24-12/25 closed
12/26 11 am class only

CrossFit Live Loud – CrossFit

View Public Whiteboard

Warm-up

5 MINS GROUP FOUCS

(5MINS)

3 ROUNDS:

8 SUPERMAN TO HOLLOW HOLDS

8 SCAP PULL-UPS

1 MIN HANDSTAND HOLD

Metcon

Skill

15 MINS: (COACHES NEED TO VERY PRESENT AND FOCUS ON TEACHING TODAY! DIRECT YOUR CLASS ON YOUR TERMS AND TIME. KEEP THEM FOCUSED!)

*GRIP ON THE BAR

*ACTIVE SHOULDER

*GENERATING THE SWING INTHE SHOULDERS FIRST

*SMALL SHOULDER CIRCLES KEEPING TIGHT

*LARGER SHOULDER CIRCLES KEEPING TIGHT

*FOCUSING ON KEEPING SHAPE AND NOT RELAXING DURING THE TOP AND

FORWARD KIP SIWNGS.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats