WOD 12/20/17

Holiday Kids Class
December 26, 27, 28 @ 29
10:30am-11:30am

— $15/CLASS OR $45 FOR ALL 4 CLASSES —

 

PreClass Work:
Foam Roll - Calves, Quads, IT Band,mUpper Back, Lats
Stretch - Couch, Worlds Greatest, Knee-to-Wall, OH Banded Distraction
WarmUp1

WarmUp:
Coaches Choice


A) EMOMx4
Min1-
1-3 MuscleUps
Min2- 25 Double Unders
Min3- 10 Light WallBalls

B) CROSSFIT OPEN WOD 12.4
12MIN AMRAP

150 WallBalls @20/14
90 Double-Unders
30 Muscle-ups

G.O.A.T. Work:
Mobility:
Bulletproof Shoulders