12/24/2014

ANNOUNCEMENTS 

In case you don't have Facebook...... 2014 CrossFit Plexus Awards: http://youtu.be/jLIf0NE6KOA

WARM UP

Roll Feet
Bergener
Air Squats
In Line Lunges
Push Ups
Down Dog
Pass Through

SKILL

Games

BUY IN

Rich Froning Bring Sally Up,  Bring Sally Down Challenge

CHALLENGE: to the song "Bring Sally Up" by Moby w/ a 135# barbell on back. Squat on "Bring Sally Down" Stand on "Bring Sally Up"

https://twitter.com/richfroning/status/377855742809997312

http://youtu.be/YkWxJrdDvaU

WOD

12 min AMRAP
10 Ring Push Ups
30 Walking Lunge Steps
15 Broad Jumps (6 ft, use a floor mat)

*don't go 100%, take it nice and easy. It's Christmas Eve...

CASH OUT

Burpee Ball Tournament...Every time opponent misses, you score a point. Games go to 5 points...

http://instagram.com/p/w5FVmMNmmS/

MOBILITY

Anything sore from last two days...