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!
Hindsight (CFNE) (AMRAP – Rounds and Reps)
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)
Scaled Option A:
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:
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.
Foam roll the lats! That’s a lot of pulling!!
Smash the grip and scap!