CHRISTMAS EVE OPENING HOURS & CLASS TIMES:
7:00am – 8:00am = CrossFit Class
8:00am – 10:00am = Open Gym
10:00am – 11:00am = CrossFit Class
11:00am – 12:00pm = CrossFit Class
NO EVENING CLASSES
Warm Up:
Row, Ski or Assault Bike:
30 Seconds On
30 Seconds Off
x 5
Stretch & Mobilise
Movement Re-Cap & Practice
WOD:
For Max Reps of:
6 Minute AMRAP of:
10 Calorie Row
20 Kettlebell Swings @ 16/24kg
Rest 2 Minutes
6 Minute AMRAP of:
10 Wallballs @ 6/9kg
20 Ab-Mat Sit Ups
Rest 2 Minutes
6 Minute AMRAP of:
10 Calorie Ski
20 Alternating Lunges
Rest 2 Minutes
6 Minute AMRAP of:
10 Hang Dumbbell Snatches @ 15/22.5kg
20 Double Unders
Rest 2 Minutes
6 Minute AMRAP of:
10 Assault Bike Calories
20 Burpees
* Scale WEIGHTs as needed
* Scale DU’s for 10 Reduced Reps or 50 Single Unders