Shoulder Stretches
Squats
Front Squats
Deadlift
Deadlift High Pull
WOD: Timed!
10 BB Conventional Deadlift 65%
(35-28-21-14-7)
KB Swings
KB Goblet Squats
KB Sumo Deadlift High Pulls
Complete the required reps of each lift then run to 41 & back
Ridge WOD:
Crossfit Thoroughbreds Bootcamp – or –
Baseline: 2 Rounds Not for Time…
50x PVC Overhead Squats
50x Double Unders
WOD: “Swinging (instead) Cindy” 20 Minute AMRAP
5x 70# KB Swings
10x Push Ups
15x Squats
Holiday Gym Hours:
NOTICE:
Fri. 11-26-2010: 8:00am ONLY!!! Co-Ed Boot Camp ONLY!
No 6am, 7am or 5:30pm Classes!
Open Gym 9am - 7pm (Come in and do the WOD on your own- No Coaches Available)
Sat. 11-27-2010: 8:00am Co-Ed Boot Camp
If you have any questions or concerns please contact Jeremy Barnett at 239-851-3940
or at crossfittb@yahoo.com .
Have a Happy & Safe Thanksgiving!
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