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November 27, 2018

26
Nov

November 27, 2018

GROUP WARMUP
3 sets –
:30 airbike/bike-erg
10 double unders/single unders
5 wall-ball squats -> wall-balls
10 standing toe touches

CONDITIONING
10 minute AMRAP –
30 Double-unders
15/12 Calorie airbike
Rest 3:00
4 rounds for time
800 meter Bike-erg
12 Wall-balls (20/14)
*25 minute total time cap
*heats of 7 every 13 minutes
*score is total rounds and time completed

ALTERNATE CONDITIONING
10 minute AMRAP –
50 single unders
12 calorie Airbike
Rest 3:00
800 meter Bike-erg
12 Wall-ball squats

MIDLINE
3 sets –
10 hollow rocks
5 abwheel rollouts
:30 Superman hold

MOBILITY
1:00 each side soleus + gastroc stretch
1:00 seated forward fold

Special CrossFit Kids for a Cause 

Reminder: we have a special CrossFit Kids session this week to help raise money for a local family in need. Sabby Hightower, a mother of four children under the age of eight, lost her house and most of her belongings recently in a fire, leaving her and her family homeless. For more information, please read this Vero News article: https://bit.ly/2PrTrc6
100 percent of the proceeds from this week’s Kids classes go directly to Sabby to help her and her children. If anyone else would like to donate to Sabby and her family, we will be collecting cash through the end of this week.
Thank you!

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