Lateral movement – side shuffling and karaokes
Bent Rows – 5-5-5-5-5
10-1-10 Front Squats (95/65)
1-10-1 Burpees
E.g. First round is 10 front squats followed by 1 burpee. Second round is 9 front squats, 2 burpees. Work the ladder down to 1 front squat and 10 burpees, then back up to 10 front squats and 1 burpee.
Congratulations to our newest member John for nailing down that squat form!
150 burpee wall balls (20/14)
Great work today Jill and Kendra!
4 power clean and jerks
Each minute on the minute for 12 minutes @ 80% of 1 RM
There is a 4 burpee penalty at the end for each missed lift.
Anti up:
max squat in 1 min
Team Workout:
Complete the following reps in teams. Only one team member resting at a time:
5000 m row
100 leapfrogs
150 burpee pullups
200 push ups
250 jingle jangles
300 squats
Cashout:
2 min max sit ups.
As of Tuesday, December 27, 2011, Steel City CrossFit, Hamilton will no longer be offering our Wednesday 7 pm Bootcamp class. You can check out our full schedule here. Happy Holidays!