Tuesday 141216

Justin and Cammi

Justin and Cammi

“It is all about balance, so it doesn’t mean eating a dozen cookies, but it does mean eating your grandma’s favorite cookie that she only makes once a year. And always remember if you slip up and have one too many (candies), don’t beat yourself up over it. You won’t lose all the positive gains that you’ve made.”

—Lindsey Liddiard, owner of Vantage Nutrition

Burpee Challenge Day 69

Look forward to the upcoming 12 Days of Christmas CrossFit style, every day it will be posted on the white board.

Dynamic Warm-Up-Mobility
Prepare for..

4 Rounds for time:
21 Pullups
15 Slamballs 30/20, 20/15, 15/10
9 Box jumps 24/20, 20/16, 16/10. 

Cool down

Competitors or athletes wanting to improve your Fitness level:

3 Rounds for “Quality”
10 around the worlds (hanging on a bar bring straight legs up to one hand then the other in a circular motion) left+right= 1
20 GHD sit-ups
1:00 Plank hold on rings
3 Rounds
As many rounds as possible without setting KBs down…
5 Double KB cleans 32/16
5 Double KB front squats
5 Double KB push press
Rest 2 min 



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