Post-Holiday Gainz

Dec 26th, 2019

Category: CrossFit

Post-Holiday Gainz

#TBT – Classic. Holiday Season Got Me Dancin’ Like….

Upcoming Holiday Schedule
We will be running one box (Southie Green) only all week Between Xmas and New Years for All Levels CrossFit Classes. Come on in and get your fitness on!
Thursday 12/26 – All levels classes in Southie Green @ 11am, 12pm & 3pm. Open Gym 1-3pm.
Friday 12/27 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm. CTX @ 6am.
Saturday 12/28 – All levels CrossFit classes in Green @ 8,9,10,11, & 2pm, 12pm Intro to CrossFit class. Babysitting is cancelled. No mobility class. No classes in Southie Orange.
Sunday 12/29 – CrossFit classes at 9 & 10am only. CTX @ 10am. 11 & noon CrossFit classes are cancelled.

Warm Up
2 Rounds
15/10 cal bike
10 Squat Jumps
50ft X Bandy Lat Walk
50ft Monkey bar or 45s hang

Accessory
1 Min Hip Bridge Hold
1 Min Supermans
1 Min Hip Bridges
1 Min Superman Hold

Mobility
Lat Rolling
Hamstring Rolling
Hamstring Stretch
Pigeon Stretch

WOD
3 Rounds
10 Strict Pull-ups
20 Deadlifts 225|155
30|25 Calorie Bike
40 Push-ups
50 Wallballs 24|20

Level 2- Reps: [email protected] (185|115)-20|15-25-30
Level 1- ½ Reps, (135|85)

*Your first set should be no less than 15 for push-ups and wallballs if you intend on completing the prescribed number of reps.

Optional Core Cash Out
1 Min Hollow Hold
1 Min Plank
1 Min V-Ups
1 Min Bicycle Abs