Monday, 20 December 2010
Announcements:
Times:
Three rounds for time:
- Schedule for the holiday season.
- CrossFit Montana Winter Challenge.
- 12 Days of Christmas Challenge Day 11 - Double Unders!
- 100 Day Challenge: Day 20, 81 to go!
- Get the workouts in your email! Subscribe today!
Times:
- 6am
- 11am
- 6pm
- 7pm
- Metabolic conditioning
- Oxidative
- Mode
- Monostructural
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Wrist stretch
- Perfect / Samson stretch
- Scorpion stretch
- Pigeon stretch
- Achilles stretch
- 2 x 10:
- Push: push-up
- Pull: pull-up
- Midline flex: sit-up
- Midline extend: Superman
- Hip open / close: OHS
- None
Three rounds for time:
- OHS x15
- Substitutions: power clean or KB swing
- Double-under x50
- Substitutions: wall ball or thruster
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