Monday CrossFit December

 

W.U.

  • 4 Laps or 1 lap outside
  • 500 meter Row
  • 3 minute jump rope

 

Mobility

  • Shoulder Mobility with PVC
  • Shoulder Circuit 25 reps with rubber bands
  • Foam Rolling
  • 15 reps each leg Iron Cross
  • 15 rep each leg AL and AS
  • PVC 15 reps with Overhead Squat,

 

W.O.D.

1st Day of Christmas

 

ISABELLE PROGRESSIONS

 

6x5  Snatch Deadlift M(135lbs-315lbs) W(bar-115lbs) EMOM 6 min

 

2 min break

 

10x3 Overhead Snatch Lockouts M(Bar-225)  W(Bar-95lbs) EMOM 10 min

 

2 min break

 

10x3 Jump Shrugs M(135lbs-315lbs) W(Bar-115lbs) EMOM 10 min

 

2 min break

 

30 OVERHEAD SQUATS FOR TIME M(BAR-165lbs) W(BAR-65lbs)