WOD 12/28/17

Holiday Kids Class
Today and Tomorrow
10:30am-11:30am

— $15/CLASS —

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

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Quads, IT Band
Stretch - Knee-to-Wall, Couch, Banded Shoulder Distraction
WarmUp1

Class WarmUp:
Coaches Choice


A) 20min Skill  Session:
Kipping (PULLUPS, T2B, MUSCLEUPS)
Muscle-Up
Squat Mechanics

B) 3 RFT:
7 Muscle-Ups (Burpee PullUps)
21 DB Thrusters @35/25/15
(12min CAP)

Performane/Competitors:
Muscle-Ups
DB Thrusters @50/35

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

Bulletproof Shoulders:
20 Reps Side Plank Reach Through w/scapula retraction
5 :15 Modified Y Holds
15 Scap PushUps

5 sets of 5 each Chest Supported I, Y, T’s
10-15 Lying DB Ext Rotations, each side