Thursday, January 1

“Any new beginning is forged from the shards of the past, not from the abandonment of the past.” —Craig Lounsbrough

Announcements:

• Another special schedule this week, due to the New Year’s Holiday. Here is the plan:

  • Thursday: No classes. We’ll post a workout that folks can come in and do during open gym. Reach out if you need a door code! Ben will be at work but will try and respond ASAP. Feel free to reach out Wednesday PM for Thursday access if you know you’ll want to come in.

  • 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’)

1 set:

:30 single-unders

:30 alternating single-leg toe touches

:30 inchworms

:30 air squats

– Rest :10 between movements.

1 set:

:30 single-single-double

:30 pike push-ups (floor)

:30 up-downs

– Rest :10 between movements.

1 set:

:30 double-unders

:30 burpees

– Rest :10 between movements.

Accessory

After WOD, optional:

1 set:

200-m double-DB front rack walk

50 good mornings or glute bridge (weighted or unweighted)

WOD

AMRAP 20 with a partner:

50 double-unders (single unders)

1 devils press (35/50 lb)

2 devils presses

3 devils presses

2 devils presses

1 devils presses

– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.

Scaled: 50 single unders (Same rep # as Rx. No multiplier)

Cool Down

2 sets:

:30 forearm stretch

:30 calf stretch/leg