12/01/17

30
Nov

12/01/17

Core Friday

**Reminder**

The Alamo City CrossFit and Barbell Club Holiday WOD and Brunch is on Saturday!
The festivities kick off at 9:30am with a fun WOD then we’ll share some cheer with a Boozy Brunch. The main Brunch foods will be provided (Eggs, Bacon and Pancakes) but the other items will be potluck style so click HERE to select what you’d would like to bring.  

Let us know you’ll be joining the fun by signing up on MBO!

 

Core Work

4 sets of 15 reps each

Flutter kicks (each leg)
Toe Touches (right hand/left leg, vice versa)
Scissors leg lifts
Side Plank Crunches (each side)
Leg Raise Over Parallette
Knee to Opposite Elbow Plank
Seated Knee to Chest
Jump in Plank
Side Leg Raises (each side)

Metcon
3 rft (12 min cap)
60 DUs
15 T2B
10 Push Presses (no jerks) (135/95)(95/65)
Max Parallette Shoot thrus (without push-up) in time remaining

**Two scores (time) & (shoot thrus)

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