Exercise of the Day (WOD)
A. EMOM 20Min 1: 10 Wall Balls (20/14 to 11/10’)Min 2: 12 Banded Straight Arm Pull DownsMin 3: 50ft Strolling LungeMin 4: 12 Kettlebell Swings (53/35)
B. Bulletproof Shoulders20/20 Facet Plank Rev-Fly4/4 Desk Prime Y-hold (15 sec maintain) “Palm going through down”15 Scapular Pushups4 units Bent Over T’s [5 reps + Overload] “Thumbs up”4 units Bent Over W’s [5 reps + Overload] “Pinkies up”15/15 Facet Ext Rot. w/ 2.5-15#
Submit fewest reps accomplished every minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.
Upcoming Occasions
Saturday, December seventh Save the date! CFM Vacation Get together 5-9 pm!
Thursday, December twelfth and nineteenth CFM Convey-A-Buddy Days! Invite a pal or household to hitch you for a newbie pleasant associate exercise. Ship us their full title, contact e-mail and the time you’ll be attending to order their spot upfront. #BYOF Convey Your Personal Buddy!
At the moment’s schedule
6:00a: All Ranges CrossFit- Michael7:00a: All Ranges CrossFit- Michael8:00a: Open Health club- Michael12n: All Ranges CrossFit- Michael1:00p: Open Health club- Michael4:00p: Open Health club- Michael5:00p: All Ranges CrossFit- Luke6:00p: All Ranges CrossFit- Luke7:00p: Weightlifting- David
And coming tomorrow…
A. Strict Pull ups1 set max repsRest 3 minutes1 set max reps
B. For Time [12min cap]60 Deadlift (115/85)45 Overhead Squat (115/85)30 Shoulder to Overhead (115/85)
Intermediate = 95/65Scaled = 75/55
Submit reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx
