Daily Archives: 12/06/2017

S E V E N S

Announcements

Christmas Party Dec 15th!!! Christmas attire

Longhorn CrossFit – CrossFit

GW: Metcon (Time)

28 Box Jump Overs 24/20

28 Toes to Bar

28 Wall Ball 20/14

28 HSPU

28 Overhead Squat 95/65

28 KB Swing 53/35
25 Minute Cap

M: Airdyne Calories 30 Sec (Calories)

Max calories in 30 seconds on the airdyne bike

Benchmark Warm Up (Time)

Warm Up (5 Minute Cap)

50 Cochroach

10 Sit Ups

10 Push Ups

100 Double Under

10 High Knees (each leg)

10 Pull Ups

10 Overhead Squats

10 Heel Kicks (each leg)

10 Speed Skater (each leg)