WOD 12/26/17

— REGULAR CLASS SCHEDULE —

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

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

FOR MEMBERS AND NON-MEMBERS OF CROSSFIT UNITE
— PARENTS WILL NEED TO FILL OUT A WAIVER FOR CHILD —

 

PreClass Work:
Foam Roll - Calves, Quads, IT Band, Upper Back, Lats
Stretch - Worlds Greatest, Knee-to-Wall
WarmUp4

Class WarmUp:
Coaches Choice


A1) Push Press, Pull from the floor
3x10 @70-75% 1RM
:30 Rest
A2) Strict PullUps
3xMax UB Reps
:90 Rest

B) 3 Rounds:

8 Front Squats @60% 1RM FSQ
400m Run/Row

Rest 3min

3 Rounds:

10 Power Cleans (Same weight as Front Squats)
400m Run/Row
(25min CAP)

G.O.A.T. Work
Lower Body Mobility:
1) Banded Ankle Distraction
2) Banded Hip Distraction

3) Lacrosse Ball Psoas Smash