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Wednesday 12.12.18

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Announcements

Emalie Peterson is our December AOTM!
December Movement Challenge! Burpees!
Choose: 25, 50, or 100 Burpees per day
Focus Work now on in Wodify! Please sign into ‘Focus Work’ on schedule to view and post scores.

Programming will no longer be posted on web-site. Please log into Wodify to view.

CrossFitLincoln – CrossFit

Warm-up (No Measure)

Mobility/Stability Warm-up.

1. Dynamic of choice 2-3 min

2. Overhead Wall Press w/ Leg Extension 10 reps slowly coaches cadence

3. Seated Anti-Rotation Core Bracing: (belly breathe) 3 sets of 20 sec hold, 10 sec rest

4. Dead Bug Anti-Rotation Core Bracing: (belly breathe) 3 sets of 20 sec hold, 10 sec rest

5. Overhead Wall Press w/ Leg Extension 10 reps slowly coaches cadence

6. Runner’s stretch down length of gym

7. Pigeon stretch 30 sec per side

Metcon (3 Rounds for reps)

3 Rounds:

1:00 ME Push Press

1:00 ME Bar Facing Burpee

1:00 ME cals on Rower

Rest 3 min