CrossFit Route 7 » Saturday, December 22, 2018
Call Us: (571) 318-9427

Saturday, December 22, 2018

Modified Christmas Schedule: Check Zen Planner and Schedule Page for Class times

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Get ready for the next 30 Day Reset Program will start on January 14th, 2019.

This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.

If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time.

You can read up on all the details and sign up here:

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Gymnastics Strength:
Kipping Handstand Push Up Development
For time
Rx: 75 HSPU (Fx:50) RX+: 100

Perform 200m run each time athletes comes off the wall.

Time cap: 15 minutes

Conditioning:
30 Cal Bike
3 Rope Climbs (Fx: 2)
30 Hand Release Push ups
3 Rope Climbs (Fx: 2)
30 Dumbbell Snatches 50/35, Fx:35/20
3 Rope Climbs (Fx: 2)
30 Box Jumps 24/20
3 Rope Climbs (Fx: 2)

Stagger by 2:00 for RX athletes to start on Bike. None Fx can begin on HR Pushups and finish on Bike

Turkish Get up Finisher:
3 x 5 each side

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