THURSDAY 12-31-15

Warm-up:15min

  • Catalyst Warmup

http://youtu.be/XhHc7FbSUiY

~ Row 500m, or run 400m, or Airdyne .75miles
~ Wrist Circles 10-15ea direction
~ Elbow Circles 10-15ea direction
~ Arm Circles 10-15ea direction
~ Over & Back 10-15
~ Arm Rotations 10-15
~ Triceps stretch & Sidebend 10-15ea     side
~ Torso Rotations 10-15ea side
~ Bow and Bend10-15
~ Hip Circles 10-15ea direction
~ Iron Cross/Cross kicks 10-15ea side
~ Scorpions 10-15ea side
~ Walking Lunge & Twist 10-15ea side
~ Spiderman Lunge 10-15ea side
~ Walking RDL & Leg Swings 10-15ea side
~ Kossack 10-15ea side

Gymnastics:15min

  • Skin the cat (practice)

Rings or bar

  • Shoot Throughs (practice)

Metcon:12min

  • Form: Metcon (Time)

21-15-9
Box Jumps
Jumping Pull-ups

  • C/I: Metcon (Time)

21-15-9
Box Jumps (24/20 -- 30/24)
Pull-ups