Friday, December 22nd, 2017

Image result for reminder

The “12 Days of Christmas” workout will be tomorrow December 23rd. Class times are 7:30 and 9:00am. There will be a brunch at 10:30 following the 9:00 class, check the CFCR Members Page for details on the pot luck!

WARMUP
2 Rounds: 10 Ring Rows, 5 Strict Press, 5 Push Press, 5 Push Jerk (45/35#)

Gymnastics
With a running clock:
0:00 – 3:00 – Find a Max set of one of the following:
Ring Rows, Pull Ups, C2B Pull Ups or Bar Muscle Ups
-Rest 2 Minutes-
5:00-10:00
EMOM x 5
Perform 60-70% Reps of Max Set
-Rest 5 Minutes-
15:00-30:00
Find Max Complex Weight
2 Push Press + 2 Push Jerk

*No scores today, come work on your gymnastic skills and get in the strength portion if you have time*

Mobility
1 Minute Barbell Shoulder/Pec Smash (each side)

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text