12/29/15 – 630am Strength Class Only

RANT

Couple of different things to note about our schedule tomorrow:

6:30am time slot is Strength Class only.  We won’t have regular CrossFit class at this time.  This is just for tomorrow, Tuesday, December 29th – not a permanent change!

630pm we will have Mobility Class.  This is normally on Thursday evenings but because of the schedule this week with the Belk Bowl on Wednesday and New Years Eve on Thursday, we are having Mobility on Tuesday!  Sign up in MindBody as always, please.

CrossFit All Levels

A. Row 5oom, x3

Rest 2:1, @70%, @80%, @90%

METCON

10 Rounds for Time

5 Box Jumps (30/24)

7 HR Pushups

9 Russian KB Swings (70/53)

20 DUs/Singles

Strength Class

A. Banded Glute Bridges, 3×10 with 3 sec pause

B. Back Squat

2×8

2×6

C. Press, 4×5

D. Hollow Body Hold Tabata