Santa’s Revenge – HJIV

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INFO

Saturday – Open Gym 9:30am with Coach Austen

Sunday – Re-Flex  – 9:00an with guest coach and aeralist – Kari Lehman

HOLLY JOLLY IV TEAM CHALLENGE

Registration cost goes up on Saturday,  November 3rd to $45

www.crossfitcp.zenplanner.com

Need a team? Put your name on the board at either location and we will help you build an AWESOME team!

Don’t understand Paleo? – Two paleo talks are scheduled

Tuesday,  November 6th – 7:45pm at the box

Saturday, November 17th -10:30am at the box

Please let us know if you have any questions about this challenge. The full set of RULES is up on the website

HOLLY JOLLY IV

 dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

 Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength 

50 heavy Russians

WOD
6 rounds for time

10 pull ups
10 cleans 115, 75
10 push ups

 Mad mobi
Thoracic
Lat stretch band
Shoulder band
Kettlebell bully.

 

 

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