Axle Grease

RP Test 2
December 4, 2017
Want to know the WOD?!
December 5, 2017

Axle Grease

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

300m Row

3 Rounds

10 Air Squats

8 Push Ups

Metcon Review

Metcon Rehearsal

3 Rounds

4 Pull Ups/Ring Row

4 DumbBell Push Press (start low weight and increase each round)

4 Hang Squat Clean (start low weight and increase each round)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

7 Chest to Bar Pull-ups

7 Dumbbell Push Press (50’s/35’s)

7 Dumbbell Hang Squat Cleans (50’s/35’s)

Cool Down

Group Circle Lead by Coach

5 Toe Touch to Mountain

5 Down Dog to Cobra Cycles (pause in each movement)

Pigeon :30 each leg

Thread the Needle :30 each arm

Child’s Pose :30