CrossFit Programme December 22nd – 28th
The Ride Out
Week 4 – HAPPY HOLIDAYS!!
A goal is a wish. A standard holds you accountable.
Some people want it to happen, some wish it would happen, others make it happen.
The hardest part is over. You showed up.
See you at work.
Monday – Mashup
Tuesday – Mashup
Wednesday – Closed
Thursday – Closed
Friday – Closed
Saturday – Mashup
Sunday – Sunday Service
Monday
Today’s Workout:
2 Rounds
Burpees x 20
KB Goblet Squats x 20
KBS x 20
KB Deadlift x 20
KB Lunges x 40 Total
2 Rounds
Burpees x 15
Dual DB Fly x 15
Dual DB Bent Over Row x 15
Dual DB Push Press x 15
DB Sit Ups x 15
2 Rounds
Burpees x 10
Wall Balls x 10
Box Jumps x 10
Pull Up x 10
D-Ball o/ Shoulder x 10
Tuesday
Waller Special
Wednesday – CLOSED
Thursday – CLOSED
Friday – CLOSED
Saturday
Today’s Workout:
Waller Special
Sunday – Service
3 rounds
Row/ski 500mtrs
BB bench press x15
21-15-9
BB hang squats clean’s @60/40kg
Pull ups
4 rounds
Double under’s x100
Farmers carry x50mtrs-Heavy