Announcements Nutrition Seminar Saturday January 10th at 9:00 AM. Must sign into 5:30 AM class by 10:00 PM the night before, if no one is signed in by 10 it will be cancelled. CrossFit Joy - CrossFit Warm-up A: Jump Rope Warm Up (No Measure) 5 Min of Jump Rope B: Chest Warm Up (No Measure) Hands Behind Back (partner assisted) Hands out in front, spread super wide 3 rounds 10 push ups 10 floor press with bar Weightlifting Bench Press (Find 1 Rep Max) Metcon Metcon (AMRAP - Rounds and Reps) 10 Min AMRAP of; 5 Overhead squats 115#/ 83# 10 burpee box jumps 7 Toe to Bar
Posted on: Wed, 07 Jan 2015 04:01:29 +0000