Saturday - CrossFit

**Reminder XMAS party tonight starting @5-6pm, bring a 20$gift for the exchange , Byob and Potluck**

 Rebecca Crushing It

Rebecca Crushing It

Mobility/Warm Up

Couch Stretch
Banded Lat Distraction

Warm up 50 Kb Swings Alt

Complete 50 kb swings, Alternating every 10 swings  with a partner

Coe (Time)

Ten rounds for time of:   
10 Thrusters, 95#  
10 Ring push-ups

In a team of 2, one works, the other rests,

Scale by weight for the thrusters and regular push ups for the ring push ups

Beginners Class

Eight rounds for time of:
10 Thrusters, 45#
10 push-ups

In a team of 2, one works, the other rests,
Time

Post Class/Wod Mobility

Shoulder Mash Block + Ball

Dan Shrum