Thu: Hindsight

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

Upcoming December Events:

12/9 – Naughty or Nice Toy Drive Event from 9am – 11am. Sign up for a heat, bring an unwrapped toy (not required), and wod with us. See FB event page for more info.

12/16 – Brigade Cocktail Christmas Party. Food/Dessert/ sign up sheet is posted. Sign up, bring a dish, and let’s hang out in normal clothes. 7pm at the Murchison’s. See FB event page for more info.

12/23 – 12 Days of Christmas Wod. If you’ve never done it, you gotta do it. If you’ve done it, do it again!

Warm-up

Coach’s Choice

Metcon

Hindsight (CFNE) (AMRAP – Rounds and Reps)

AMRAP 20:

2 Bar Muscle-ups

4 Strict Handstand Push-ups

8 Dumbbell Hang Squat Cleans (50’s/35’s)

Scaled Option A:

AMRAP 20:

7 Chest to Bar Pull-ups

7 Dumbbell Push Press (50’s/35’s)

7 Dumbbell Hang Squat Cleans (50’s/35’s)

Scaled Option B:

AMRAP20:

7 Pull-ups

7 Dumbbell Push Press (35’s/25’s)

7 Dumbbell Front Squats (35’s/25’s)
You’re not limited to the scale options above. These are just suggestions.

Mobility

Foam roll the lats! That’s a lot of pulling!!

Smash the grip and scap!

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