Training Day

Beats by Ray
November 30, 2017
BET
December 2, 2017

Training Day

Announcements

-Holiday Party – Friday, 12/15 @ 6:15pm. Potluck + White Elephant Gift Exchange ($20 limit).
-Gym Improvement Days – we would LOVE all your help! Friday, 12/29 @ 3p-7p and Saturday, 12/30 from 10a-3p.
-Personal Coaching is now available at a discounted rate for a limited time.

CrossFit NCS – CrossFit

Warm-up

Quick roll out

Parking Lot Run

3 Rounds

100m Row

8 air squats

4 push ups

Mobility

-Ankle Mob against wall

– hip Flex banded

-hip ext banded

– lat Stretch

– should Mob

Tabata

Hanging hollow rock

Metcon (AMRAP – Reps)

In Teams of 3:

AMRAP 22

100 Push Ups

25 Team Sit Ups

100 Air Squats

50 KB Swings 53/35

25 Team Sit Ups

50 Burpee Box Step Over 24/20

100 Wall Ball 10’/9 20/14

25 Team Sit Ups

100 Cal Row

**Score is total reps