CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

10 DRILLS TO IMPROVE BOTTOM POSITION

CHRISTMAS SCHEDULE:

Christmas Eve (Wednesday): 3 sessions only: 6:30-7:30 am, 9-10 am, 10-11 am

Christmas Day: Closed

The Day After Christmas (Friday): 10-11 am & 11 am- 12 pm, NO EVENING SESSIONS

Saturday: Regular schedule

REMINDER: SUNDAY SESSION IS 10-11 AM!

Workout of the Day
“Backie”
1000 m row or 800 m run
50 back squats. 45/35#
30 pull-ups
1 round for time
(Courtesy of DC CrossFit)

Post your scores to the Whiteboard.

The Christmas Eve Workout Of The Day will be “The 12 Days Of Christmas”.  If you cannot make it on Christmas Eve, but would like to do this workout on Tuesday December 23rd please leave a comment  (or send me a text) as to what time you would prefer to do it.   We have some that are working on Christmas Eve, but would like to do this WOD.  We are making a list…and checking it twice…so let us know!–George

12 Days Of Christmas

1 Thruster 95/65#
2 Front Squats
3 Push Press
4 Hang Power Cleans
5 Deadlifts
6 Pullups
7 KB SDHP 53#/35#
8 KB Swings
9 Box Jumps 24/20?
10 Lunge Steps
11 V Ups
12 Burpees
When each set is completed, all previous sets are done as well (Like the song!). Example: 1 Thruster 2 Front Squats, 1 Thruster 3 Push Press, 2 Front Squats, 1 Thruster etc.