CrossFit – Thu, Dec 11
Certus 100k Holiday Challenge goes until 1/1. All C2 Machines, running and walking count. BIKE METERS COUNT AS HALF METERS.Certus Xmas party Sat. 12/13 at 6pm. Location: at the gym. Theme: Winter Whiteout
RSVP here: Certus Christmas PartyHero WOD #4 of our 12 Heroes Challenge will be Friday 12/12. Plan accordingly!
RSVP here: Certus Christmas PartyHero WOD #4 of our 12 Heroes Challenge will be Friday 12/12. Plan accordingly!
Performance & Fitness
Skill Work (Checkmark)
Kipping Toes to Bar Skill Work
Metcon (Time)
Complete a set every 4:00 x 6 Sets (alternating)
Odd Sets:
50 Double-unders
10 Line Facing Burpees
10 Toes to Bar
Even Sets:
50 Double-unders
10 Line Facing Burpees
10 Strict Pull-ups
ADVANCED OPTION:
Odd Sets:
50 Double-unders
15 Line Facing Burpees
15 Toes to Bar
Even Sets:
50 Double-unders
15 Line Facing Burpees
5 Ring Muscle-ups
Coach’s Notes: Each round is capped at 3:00. Record the time it takes to complete each interval. If you hit the time cap then scale the burpee number down so you have time to complete the gymnastic movements.