15 Dec WEDNESDAY, DECEMBER 16TH

STRENGTH:

1 min stations, for 5 rounds:

-Front Foot Elevated Lunges x5 each leg wtih KB/DB- AHAP

-Bent Over Row w/ KB/DB x 10

-Plank Bird Dog x 10

WOD:

10 min AMRAP

50 Unbroken Double Unders

20 Reverse Step Goblet Lunges (single DB/KB)

Lv1: 35/20

Lv2: 45/25

Lv3: 53/35

REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE.

A PEEK INTO THE WEEK…

Thursday- Push dominant (heavy Jerks)

Friday- Pull- dominant

Sunday Funday- “CrossFit Total!”- find a 1 rep max of each: Back Squat, Strict Press, and Deadlift.

LINK FOR VIRTUAL CLASS HERE!
Password: 549884
Class @ 12 PM