12/10/14

12/10/14

PSKC CrossFit – CrossFit

CHRISTMAS PARTY THIS SATURDAY!
We will start the team workout/competition at 4pm. Immediately afterwards we will have the Christmas celebration. Everyone bring a side dish and a white elephant gift. Full details on the blog. Sign up sheet will be at the gym!

Weightlifting

Shoulder Press (10 minutes to establish 1RM)

Accessory

A: 1 arm KB Row (3 x 10 each arm)

B: Band Resisted Push Up (3 x 15)

Metcon

Metcon (Time)

4 rounds for Time:

– 3 x wall walks

– 5 x push press (135/95)

– 10 x box jump (24/20)

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