Main – CrossFit
Tack & Floss (No Measure)
Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band
Kettlebell Prep (No Measure)
10x shoulder circles
10x goblet squat
10x American kettlebell swing
10x Russian kettlebell swing
Focus on hip drive with swing
Kettle Bell Bottom Up Press (5-5-5-5-5)
Hold KB Bot Up in Rack and press
Push ups from rings (Flair) (3x 20 seconds (take average))
Push ups on rings – Flair hands on extension
Christmas Build up day 6 Fun Day (Time)
Pairs WOD – 5 Rounds for Time
10x Partner Squats
5m Wheel Barrow (each)
Pairs Med Ball Sit Ups 20/14lbs
40m Partner Carry (Each)
