Announcements:
Dec. 2nd: CF Lift-Off
Dec. 9th: 12 Wod’s of Christmas!
Dec 15th: CFRV Christmas Party!
Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle
5 Rounds (10 min cap):
5 Strict Weighted Pull-Up
250M Row
Bent leg Hamstring Stretch (2 min/side)
Pigeon Stretch (2 min/side)
Workout of the Day for Monday, November 27th, 2017:
Front Squat
2 x 5 @ 75-80% 1RM
14 minute AMRAP:
25 ft. DB/KB Overhead Walking Lunge 50/35-lb
2 Toes-2-Bar*
*Increase T2B by 2 every round.
Sweat Sessions Workout for Monday, November 27th, 2017:
Skill: ABC Kipping Drills
4 Rounds (8 min/round):
3 Min AMRAP*:
7 DB Thrusters
7 Pull-Ups
7 Burpees
*1 Min Rest
3 Min AMRAP*:
Cal Bike, or Row
*1 min Rest