Champlain Valley CrossFit – Fitness: Friday, November 15th, 2017
Move
*Fall/Winter Holiday Schedule HERE
WOD:
1) Every 2:00 x 10 sets:
5 Deadlifts
+
5 Box Jumps
+
30 second Front Plank
Start at a moderate weight with the Deadlifts, increase loading each round as deemed fit. Box Jumps should be moderately high, step-down from each rep.
2) 10 minute AMRAP:
50 Heavy Rope Single-unders
15 Knees-up
10 Ball Slams 40/30
Extra Work:
3) Hip Thrusts: 4 sets of 12
Rest 90-120 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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