10.22.2015

Announcements

Thanksgiving Dinner 11/21 at 5pm!! Mark your calendars, we’ll have a food sign-up in the next couple weeks!

CrossFit Worthy – CrossFit

Warm-up

Roll out and smash what you need to loosen up your legs/hips as needed.

*Tabata series 7

Cat/Cow

Thoracic R

Thoracic L

Quadruped Tummy Tuck

*Tabata series 6

Bird Dog R

Bird Dog L

Dynamic Bird Dog R

Dynamic Bird Dog L

*Monster Walk series 5

Penguin Walk

Wizard of Oz

Side Step

Side Step Toes In

Side Step Toes Out

Shuttle Step

Metcon

OPTION 1)

On Bike or Rower

2:00 on/2:00 off x 20:00. Take at a 85-90% effort; record total cals

OPTION 2)

Spend 20:00 on an Air bike, Rower, or Push/Pull/Drag a sled. Take this at a 70% effort (relatively easy, but break a sweat.)

Row 3:00on/3:00 off for 20:00 (Calories)

Air Bike 3:00on/3:00off (Calories)

20:00 Row (Calories)

20:00 Assault Bike (Calories)

20:00 Sled Pull (Weight)

Record weight used

MOBILIZE YO-SELF!

MOBILIZING FUN WITH COACH SUSIE OR JEREMY!!!!

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