THANKSGIVING SAMPLER

CrossFit Empire South – CrossFit

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HAPPY THANKSGIVING!

Before you go and eat ALL the turkey and stuffing, earn those carbs by coming in and working out with us at 9:15am.  We’ll have one class this morning to celebrate the Thanksgiving Holiday!

Thanksgiving Sampler (Time)

For Time:

5 rounds of:

5 pull-ups

10 push-ups

15 air squats

Then, 4 rounds of:

8 handstand push-ups

15 kettlebell swings (35/53 lb)

Then, 3 rounds of:

15 box jumps (20/24 in)

15 knees-to-elbows

Then, 2 rounds of:

20 wall ball shots (14/20 lb)(9/10 ft)

30 sit-ups

Then, 1 round of:

50 burpees

Post Workout Mobility

Stretching (Checkmark)

1) 1 Air squat – to your Thanksgiving dinner table

2) Stretch arms across the table – to reach the green bean casserole.

3) 3 x Reach rolls, and lift.

(Happy Thanksgiving!)

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