jovanbreath Here's Coach Jovan teaching the importance of breathing for CrossFit. Taking time for our health and well-being holds immense benefits for staying centered during the holidays. Now there's a real gift to everyone in your life!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work 1. Warm-up B: 3 rounds of Paralette Complex w/ 10 air squats between rounds. 3x :20s L-sits.

 

2. Bench press

  • 5-5-5-5-5

Five sets, going up in weight each set to the best set of five you can handle today.

 

 

3. “Just Kids" (from crossfit.com circa 2007) In teams of two, AMRAP 20:

  • 10 Thrusters
  • 10 Pull-ups

Athletes switch each time they complete ten reps. LIII: thrusters @ 65/45lbs. You DO NOT NEED TO GO HEAVIER. This WOD will kick your ass as is. LII: thrusters @ 65/45lbs, pull-ups as appropriate LI: eight rounds not for time of 5 thrusters, 5 ring rows. Rest as necessary.

 

 

4. Cash-out: 3-4 rounds of:

8/ side Single Leg RDL w/barbell

ME Hollow Holds (sub bent knee hollow hold/arms at side if unable to maintain proper hollow)

Have Fun!