11.23.17 Training Sessions (2), Holiday Workouts

 

GENERAL FITNESS
Coach leads a 10 minute flow routine
Then:
In teams of two…
Partition as you see fit.
1. 130x Turkey Presses @ 95-115/45-65#
2. 200x Cranberry Sauce Swings @ 70/50 (P1 swings, P2 FLR)
3. Mayflower Bike Relay to 150/100 Calories, switch every 30s
4. 120x Baked Burpee/Plate Hops
5. 12x40yd (6 each) Festive Bear Crawl Sprints
6. 1500m/1200m Ski Erg Pilgrimage, switch every 20 pulls
7. 140x Pumpkin Pie Sit-ups

 

 

 

CROSSFIT|
“Big Sexy”
5 rounds for time
6x Deadlifts @ 315/215 + 6x Burpees
5x Cleans @ 225/155 + 5x C2B Pull-ups
4x Thrusters @ 155/105 + 4x BMU/RMU
60′ time cap

 

 

PHOTOS