Wednesday, December 31
“Celebrate endings—for they precede new beginnings.”
— Jonathan Huie
Announcements:
Another special schedule this week, due to the New Year’s Holiday. Here is the plan:
Wednesday: 5:30a, 7:30a, 12pm, 5:30pm
Thursday: No classes. We’ll post a workout that folks can come in and do during open gym.
Friday: Normal
Sat/Sun: Normal
We are making one more order of the black Pisgah hoodies. If you missed out on the last order and want one, please email (ben@crossfitpisgahavl.com) or text (828-338-9718) Ben before Friday, and send size. $30, billed to your account.
Warm-up (NTE 10’)
AMRAP 9’, easy pace, of:
45 seconds of rowing, jogging or biking (increase pace each round)
20 seconds of lateral banded steps
8 Kettlebell russian swings, light load recommended
6 Kettlebell bent over rows, L-arm
6 Kettlebell bent over rows, R-arm
20 seconds of rest
Accessory
3 RFQ of:
Farmer Carry, pick load, 100 ft
Landmine Twist x 12
Side Plank x 1:00 L/ 1:00 R
Movement Demos
WOD
Each for time:
Row: 3x 1000 m
Rest as needed between efforts.
Goals
Super Fitness Robot time / rounds:
Men- 3:30 or less per effort
Women- 4:00 or less per effort
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 3:50 or less per effort
Women- 4:30 or less per effort
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc