191203

2019 12 Wods of Christmas at CFRV

**Gym Chalk Talk:
Get your team together for 12 WODs of Christmas by Wednesday! Christmas Party on Dec. 13th, Sign-Up On Facebook (or tell a coach to add your name)!

Dynamic Group Warm-Up
Frog/Pigeon/Couch/Hamstring


5 Rounds, 20 Sec. On, 10 Sec. Off, alt:
Cal Row/Bike/Ski
Double KB Deadlift
Hollow Body


2 Rounds, alt:
10 Stiff Leg Deadlift
10 Banded Hip Thrusts
10 Clamshells

Workout of the day for Tuesday Dec. 3rd, 2019:
Deadlift:
3-3-3-3-3

Front Squat
3-3-3-3

Backsquat
3-3-3

*Build Each Set. Your Score is the heaviest of each of the three lifts.

“After Party”
4 Rounds (15 min cap):
12 Back-Hip Extension
12 Side-Plank Reach Through (Each Side)
12 Hollow Body Rocks
12 Sec. Hollow Body Hold