Friday, Dec 1st:
- Free RX Bars – grab one after class
- 5th Anniversary Party – 8pm @ Dee’s Restaurant (107-23 Metropolitan Ave. Forest Hills, NY 11375). –
- CrossFit Glendale Membership Policies : Click here
- Macro Nutrient Based Nutrition Program: Sign Up here
- NO Afternoon/Evening CLASSES ON FRIDAY -12/1/17. 4:30pm/5:30pm/6:30pm/7:30pm and 8:30pm are all cancelled.
- Saturday Classes start at 9am-10am and 11am.
- Their will be a Sunday Rowing WOD. Come in from 10am to 12pm.
General Warm-up B
Then…,
Complete Five Sets
Strict Press + 3 Push Press (Build)
Then…,
Complete Four Sets
Elevated Glute Bridge Ups – 15-20r
Superset w/…,
Deadbugs – 20r (Total)
Then…,
Complete Three Sets
5 Unbroken Bh The Neck Pull-ups
10 Unbroken TTB
15 Unbroken Push-ups
20 Unbroken Wall Balls, 20/14#
Rest :30
Four Sets Of:
:45 FLR Hold