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WEDNESDAY 191211

Warm-up:

Individual…

Crossover Symmetry
Banded Lat and Shoulders

Group….

Coaches Choice to prep

***On the second day of Christmas my coaches gave to me…..a new set up pullups.

****As a gym we are partnering up with Meals by Grace to collect food for families over the holidays….Here is a list of items to bring items to bring to donate (put on top of the cubbies):

1-canned meat
2-meal in a can
3-canned veggies
4-canned fruit
5-cereal
6-Mac and cheese
7- pasta and sauce
8-granola bars
9-cloth grocery bags
10-shampoo and conditioner
11-toilet paper
12-deodorant

 

Strength and Skill:

Take 10 minutes to practice kipping skills, culminating with a test of Max Pullups (these can be strict or kipping).


Fitness:

16 Min AMRAP of…

3 rounds of Cindy…

5 Pull ups
10 Push ups
15 Squats

Then a 200m run for as many rounds as possible.

Performance:

16 Min AMRAP of…

3 rounds of Cindy…

5 Pull ups
10 Push ups
15 Squats

Then a 200m run for as many rounds as possible.

 

Mobility:

LAX to shoulders and traps
Roll Posterior
Mash Quads

 

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