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!!!!
