Wednesday 12/10

ATTENTION REDZONE MEMBERS-

The Sandy Hook Fundraiser registration is live. Please donate and sign up now! We absolutely NEED a strong RedZone showing! 

https://www.eventbrite.com/e/3rd-annual-crossfit-redzone-sandy-hook-fundraiser-tickets-14506404045

We are also in dire need of volunteers for the fundraiser. Please sign up to volunteer at the front desk. 

Fitness

Strength:

A1. DB Box step ups 5/leg x 4 sets 

A2. Scap pull up + strict pull ups 

(2+1) x 4 sets (hold top of pull up for 5 seconds for last pull ups each set) 

Wod:

18 minute amrap 

30 cal row

10 HR push ups 

10 ring rows 

:30 second plank hold 

Performance

Strength:

A1. DB box step ups 5/leg X 4 sets 

A2. Legless rope climbs 2 reps x 4 sets 

(if you can't go legless the whole way, go as far as you can legless, then use legs if needed) 

 

Wod:

18 minute amrap 

100 feet burpee broad jumps 

15 HR push ups 

9 CTB pull ups (3 Muscle ups if you can) 

:45 second plank hold