12/30/2015

ANNOUNCEMENTS 

Upcoming local competitions:
1/9/2016 - Wheelhouse Winter Games
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP

WARM UP 

For December our warm up will be as Kevin Coen likes to refer to it "a buffet"
4 x 10 of the thing you are the worst at (technique or efficiency)
Thrusters (empty barbell)
Burpees
Box Jumps
Pull Ups
MU
Ring Dips
Squats (any variety)
Deadlifts
Plank
TTB
American KBS
DU

BUY IN

Clean and Push Jerk

EMOTM for 6 minutes

5 reps TNG AHAP

SKILL

Make this a metcon - go hard but don't redline

WOD

3 RFT
Wall Ball
KBS
Box Jump
S2OH
TTB 

 

CASH OUT

N/A

MOBILITY

KB Hip flexors