Thursday

CrossFit Southpaw – CrossFit

FRIENDSGIVING is this FRIDAY starting at 5:30pm! Come anytime and hop in a fun partner workout and enjoy some food! Feel free to bring your favorite dish to share – and invite any family or friends who would like to come along! The format will be similar to Friday Night Lights so come when you can and don’t feel obligated to workout or eat – it is a fun opportunity for us to get together at a community and celebrate the holidays!

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8/6 Cal Bike

8 Light Double KB Russian Swing

8 Light Double KB Hang Snatch

4/4 Filly Lunge w/ Double KBs

8 Deadbugs

:20 Rest

Workout

Metcon (Time)

FOR TIME

21-15-12-9-9-12-15-21

Slam Ball (30/20)|(20/15)

Cal Bike

Skill

Warm-up (No Measure)

POST-WORKOUT!

ON A 12:00 RUNNING CLOCK…

Practice Handstands or Handstand Walk

*Suggested Drills Include…

0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk

4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk

8-12 Mins – Free Play / Coach Guidance

Categories: WOD

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