THURSDAY

As the holidays approach, think about what you may need to make your CrossFit workouts a little less spicy like wrist wraps, knee sleeves, a jump rope, lifters, CrossFit sneakers like Nano’s, metcons … you get it, right? If you have the proper gear, it will assist you in being a little more comfortable when you get uncomfortable during your workouts. Put these items on your Christmas list. Also, give the gift of health and come see me for a Thor Fitness gift certificate. This is a great way to give an awesome gift to someone who may need to dial in on their fitness.

A GROUP WARM UP (on the whiteboard)

B STRENGTH:

Bench press

3/3/3/3/3

15 minutes to find 3 RM

C METCON

“Three Cheers”

AMRAP 18:
3 Kettlebells Swings (53/35) 
3 Box Jump Overs (24/20) 
200m Run
6 Kettlebells Swings (53/35) 
6 Box Jump Overs (24/20) 
200m Run
9 Kettlebells Swings (53/35) 
9 Box Jump Overs (24/20) 
200m Run
…
Climbing by 3’s until cap.

Athletes choose a weight on the kettlebell that you can perform 18 kettlebell swings unbroken.