Warm Up
3 Rounds:
10 Push Ups
10 DeadLift
10 Box Jumps
10 Sit Ups
Overhead Squat 5×5
SDLHP 3×15
WOD – “Yancey
7×1 Snatch
7×1 Clean
7×1 Pull
Advanced lifter may choose to begin with 40kg
Add Weight each rep
Core
Plank or Prone Isolation 5×30 sec
Warm Up
2 Rounds:
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/High Knee Pulls
Mats
Ladders
Depth Jumps x10
5 Rounds
200m Sprint
50 Air Squats Set #1
40 Air Squats Set #2
30 Air Squats Set #3
20 Air Squats Set #4
10 Air Squats Set #5
Build a Fire.
Relax.
Get Warm.
Help Your Parents Get the Christmas stuff out.
Hang the Lights………if the weather is dry.
Rest
Spend 20 minutes on
YouTube Watching
CrossFit Demos
Season Closes up River of Ancil Hoffman on October 31, 2012
Wish Me Luck
We are doing this at night time
WATCH the video more than once.
This movement is an essential part of your fitness
Crossfit Del Campo 