Friday, November 22, 2019

Good evening!

Let’s get after it this Friday.

Hope everyone is doing well this week and you are excited for a well deserved rest this weekend.

Nothing too extra special going on this weekend, but come hang out Friday night at CrossFit 782 or 782 Athletics and stay around afterwards to socialize and be part of this fantastic community.

On Saturday we have a free trial class at 782 Athletics at 12 noon and on Sunday at CrossFit 782 we have a free trial class at 11am.

On Saturday at 12 we will also be doing some extra gymnastics and Olympic Lifting training at CrossFit 782 if you want to come by.

CrossFit - 6/12/430/530

Partner Conditioning

‘Rocky & Bulwinkle’

20 minute Ascending Ladder

2,4,6,8,10…

T2B/Leg Raises/Knee Tucks

Double DB Snatch

Single DB Step Up

One partner completes 300m Run/Row/Ski or 800m Bike while other partner works their way up the ladder and then they switch. The other partner will start off where this partner finished.

The goal here is to get as many meters as possible as well as get as high up this ladder as possible.

There is nowhere to hide in this workout so come out at a steady pace and keep pushing and encouraging your partner through this workout.

We will warm up these 3 movements and the cardio and then get right after it before completing some mobility afterwards.

Mobility

3 Rounds

60 second Upward Dog/Cobra

60 second Child’s Pose

60 second Squat Hold

782 Teens - 330pm (CF782)

Remember on Fridays during teens we have a class on and some open gym if people want it.