CrossFit – Mon, Dec 30

Train West Van – CrossFit

Warm Up (No Measure)

Group Stretch w/Coach

Glute Activation

Back Rack Lunge

4 Sets of 8/8 Reps

[Building to Moderate/Heavy 8 Per Leg]

[Rest as needed between]

Good Mornings

4 Sets of 8/8 Reps

[Building to Moderate Weight Maintaining 30X1 Tempo]

[Rest as needed between]

WOD (No Measure)

EMOM x 20

1] 0:30 Forearm Plank

2] 0:55 Echo Bike – Zone 2 Pace

3] 0:30 Hollow Rocks

4] 0:55 C2 Bike – Zone 2 Pace

– Big Back off here, during the holidays its tempting to push harder, but lowering intensity at times

is important.