*CrossFit Kids last class next week until 2017 (wear your christmas clothes)
*CrossFit Teens last Class for the year is 22nd Dec
*Michelle ordering Protein Powder and BCAA (Swift) if you want any please let her know by Thursday night
*Christmas Timetable will go out today also on Instagram
Christmas Party tomorrow night – Sporting Globe at Fountain Gate 7pm!
Endurance:
- Teams of 3 – 150 cal or rower or bike
Wod: For Total Reps
- 0-5mins
- 10 cal Assault bike or Rower
- 1-5 Ring Muscle Ups ( depending on ability) (Rxd- Kipping pullups)
- 5-10mins
- 8 Hand Stand Push Ups
- 12 KB Swings (24/16)
- 10-15mins
- 10 Toes To Bar
- 15 Wall Balls (9/6)
- 15-20mins
- Driveway Run
- 10 Goblet Squats (Rxd+ Overhead Squat 42.5/30)