AMPAP

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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– waiters walk to suitcase lunge
– strict k2e
– double under practice

Then

FITNESS-
A1. CG Bench, 5.4.3.2.1, rest 60 sec
A2. DB bent over row, 5 x 5/arm; rest 60 sec
+
8 min amrap
8 kb swings
4 burpees
+
side plank hold, 15 sec /side x 2, rest 15 sec

PERFORMANCE-
A1. CG Bench, 5.4.3.2.1, rest 60 sec
A2. Weighted chin up, 5.4.3.2.1, rest 60 sec
+
8 min amrap
20 kb swings (70/55)
20 burpees
+
side plank hold, 15 sec /side x 3, rest 15

-December 20th we will be heading out as a gym to SBC Milford where Coach Mena works. We will do this immediately after the 7:30 class. It would be awesome to come together as a gym and just hang out as normal people and not CrossFit studs. Please RSVP at info@savinrockathletics.com. We would love to see as many people as possible.




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