Stand Firm CrossFit
On Christmas Eve, (12/24), we will not have classes in the afternoon.
No classes on Christmas Day, (12/25).
We will be open on Saturday, (12/26), for Open Gym.
On New Years Eve, (12/31), we will not have classes in the afternoon.
No Classes on New years Day, (1/1).
We will be open on Saturday, (1/2), for Open Gym.
Warm-up: 2 Rounds of Row 250m. 15 Medball Cleans, 15 Wallball. Dynamic Stretch
Strength: Clean and Jerk
18 Min to Establish 1RM
BBWU 5-3-2-2-1-1-1
WOD: KEEP IT SHORT LIKE THE DAY
With a partner 2 Rounds For time:
Partner A > 25 Calorie Row
Partner B > 50 Wallball 20/14
Partner A > 25 Calorie Row
Partner B > 50 Wallball
In the end each partner will have rowed 50 calories and performed 100 wallball shots.
Icing: Parallet L-Holds/Skill Work
Watch for L- Hold progressions