Warm-up: 20 Dislocates, 10 Serratus Push-Ups, 10 Deep Lunges (45/25lbs), 20 Push Press (45/25lbs), 20 Leg Swings x2
Bench Press: 3×3 (Close Grip)
MetCon – 2010 Games WOD:
AMRAP 7 Minutes
7 Deadlits (315/205lbs)
21 Double Unders
Finisher: 5 max sets of Double Unders
Did you guys feel like CrossFit Games athletes today? Were you really sore from TBS yesterday? Could you tell all that Thanksgiving food wasn’t conducive to this week’s MetCons? Post to comments.
I want to give everyone a high five and slap on the back for reading the “weight” post the other night and putting all your weights in the right places today! YAY! That makes our job 5x easier. On a different note, winter has finally decided to arrive, and it is cold at Ktown. Our heat is out and we are working on getting it fixed, but even so, it will never be “hot” in here. Make sure to bring warm clothes with you or layer your attire. It also would help to leave some gloves and a beanie in your car because you never know when we are doing something outside. Food for thought.
I’m excited about tomorrow’s WOD,
<3 Coach Miss J
P.S. The Santa Claus 7 is this weekend! Ask James-Rise Up Ellis for details on the Rugby match. It’s a lot of fun guys! And just saying…last year they had a smoked pig.