Thursday, December 1ST!!!!!!!!!!!!

Power CrossFit – CrossFit

WOOHOO! DAY 1 of 31 DAYS!
Burpees and Double unders and mumbling under my breath…pppppistols
DAY 1= Do 1 burpee and 1 Double under and 1Pistol. I do not care if it is scaled and you shouldn’t either. Can’t get better if ya don’t try.

DECEMBER CHALLENGE

WARM UP (No Measure)

2 minutes of jumping rope or 50 Double Unders

2×10:

Air Squats

Side lunges

Medball cleans

MOBILITY: (Spend as much time as your body needs)

Forearm stretches

Calf stretches/foam roll

20 meter duck walk

Caterpillar

Banded calf/ham stretches (on your back band on your forefoot)

Couch Stretches

WOD

Metcon (Time)

10-20-30-20-10

KB Swings (1.5/1pd)

Row (calories)

Lunges (meters)

GOAT WORK

If you come to the gym today pick one element that you struggle with. If you wanna be “that guy/girl” who doesn’t; then you are not a team player and we should hug it out.

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