181217 - Motivation Monday

This week, we are working on Pull-Ups as our focus skill! Pull-ups aren’t really a skill, they are more of a strength…and to be honest, I think the best way to get pull-ups or improve pull-ups is to… DO pull-ups. That’s why each day, we will be doing an EMOM of max strict pull ups to help us get there!

AND, this Saturday is the 12 days of Fitmas! Bring your family and friends! If someone has been asking about CrossFit, what better day to bring them then a jolly workout followed by pie for breakfast! :)
The classes will be an hour long and there will be a non-CrossFitter bodyweight option and a CrossFitter barbell option! Please make sure that you bring your pies on Friday so each class will have access to the pie varieties! THANKS GANG! Let’s have a great week!

? OF THE DAY - Favorite part of your life right now?

WARM UP - 3 mintues of cardio (increasing in speed throughout)
Fast Plate Step Ups 25/15
Plate Hops
Plate Presses
Plate Front Raises
Plate Twists
Plate Around Your Head
3 Plate Burpees (Super speed)

COACH PREP - Review Movements
Prep for workout

WOD - AMRAP 10:
15 Plate Ground to Overhead 35/25
10 Plate Deltas
5 Burpees to Plate

GOALS OF THE WOD -
1) >5 Rounds
2) Steady, no breaks, more smooth

POST WOD SKILL WORK -
EMOM 8:
Max Strict Pull Ups (Scale to difficult banded or self-assisted)