Descend Into the Darkness

Jan 19th, 2020

Category: CrossFit

Descend Into the Darkness

Alec – 12 Days of CFS… “Ho Ho Hooooo”

Strength/Benchmark Weekly Schedule – Click Here

MLK SCHEDULE
We will be running a reduced schedule on Monday with All Levels classes in Southie Green at 530, 630, 9,11, 12, 4,5,6 & 7pm only. 630pm CTX will be held in Southie Orange but all other Southie Orange classes including the 6am CTX class are cancelled.

Warm-up
EMOM6
1. 10 Burpees
2. 20 Alt. Single Arm Russian Swings
3. 20 Alt. Overhead Lunges (10 per arm)

Then 2 Rounds
10 Kneeling Cross Chops each way
10 Kettlebell Strict Press per arm
10 Uneven Pushups (hand on kettlebell)

Strength
EMOM10
Strict Press
1-5 = 2 Reps
6-10 = 1 Rep

WOD
20-18-16-14-12-10
Kettlebell Swing 1.5|1
Lunge (total)
Push-ups (½ reps)

Level 2- 1|0.75
Level 1- 0.75|0.5
ADV – Push Ups (all reps – 20-18-16-14-12-10)

At Home WOD:
50 Shoulder Taps
75 Hollow Rocks
100 Air Squats
75 Russian Twists
50 Hand Release Push Ups