181226 - Quote of the Week Wednesday
12 Days of Fitmas in action. Homies, visitors, family, all suffering for pie and camaraderie.
“There is a ten-year window of improvement in CrossFit regardless of age”
Question of the Day: What was your first car (or motorcycle or bicycle)
Warm-up
10 calories
then
2 Rounds of:
5 Wall Squats
5 Goblet squats
5 Romanian deadlifts
5 Single-arm overhead press per arm
5 Pull-ups
Use appropriate KB or DB for ability, limiting lift is single-arm overhead press
Mobility
PVC Pass thrus
Accumulate 2 minutes in the bottom of the squat
Add barbell across knees for 1 minute
Hold OHS position with PVC for 1 minute
Coach Prep
EB OHS position work
WOD
10 Minute Cap
Buy-in 50% bodyweight in calories on the row/Echo bike (not Airdyne)/ski
Max rep Overhead Squat 75/55 RX+ 95/65
Buy-out post Cap:
100 double unders or tuck jumps
Post WOD
EMOM 5: Max strict pull-ups