Thursday 12.6.18 CrossFit

Box Brief

12/7 First Friday Happy Hour

12/8 No Classes Wayne! Ardmore Holiday Amazing Race and Holiday Party (10am start time)

12/9 8 Days of Hanukkah WOD

CROSSFIT

“Toes-To-Bar”

7min Max Reps

20 Minutes on the clock with 1 Kettlebell:

10 Single Arm Russian Swings Right

10 Single Arm Russian Swings Left

8 Single Arm KB Rows Right

8 Single Arm KB Rows Left

6 Single Arm KB Thrusters Right

6 Single Arm KB Thrusters Left

4 KB Front Rack Forward + Reverse Lunges Right

4 KB Front Rack Forward + Reverse Lunges

2 KB Snatches Right

2 KB Snatches Left

ENDURANCE

“Toes-To-Bar”

7min Max Reps

20 Minutes on the clock with 1 Kettlebell:

10 Single Arm Russian Swings Right

10 Single Arm Russian Swings Left

8 Single Arm KB Rows Right

8 Single Arm KB Rows Left

6 Single Arm KB Thrusters Right

6 Single Arm KB Thrusters Left

4 KB Front Rack Forward + Reverse Lunges Right

4 KB Front Rack Forward + Reverse Lunges

2 KB Snatches Right

2 KB Snatches Left