Call Us: 609.915.8516

Friday January 29 2016

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The “Cobra” Nasir post Power Snatch & Box Jump WOD

NEWS:

**4pm class on Monday and Tuesday will begin February 1. 

** Sign up for Jason Ackerman’s Nutrition Seminar on 2/16/16 from 7pm- ?. See Facebook post for more information. Please let me know if you need help signing up.

**Classes switched to 4:30 and 5:30 on Tuesday 2/16/16 because of Seminar. Please sign up on WodHopper when available. 

**PLEASE GIVE CASH TO JOEY FOR CROSSFIT HAMILTON OPEN T-SHIRTS AS SOON AS POSSIBLE. THANKS!

**CrossFit Open registration has begun! Sign up by clicking here!

WARM-UP:

WOD Prep:

A) Handstand Push-up Skill

B) 3x:

5 HSPU + 5 T2B + 5 KBS + 5 ABMAT SU + 5 BURPEES

WOD:

15 min. CAP 

For Time:

30 Handstand Push-ups

40 Toes to Bar

50 Kettlebell Swings #53/35

60 Abmat Sit-ups

70 Burpees

SCALING OPTIONS:

Handstand Push-ups- 1) Decrease Reps OR 2) Sub Barbell Shoulder Press

Toes to Bar- 1) Decrease Reps OR 2) Supine Toes to Bar

Kettle bell Swings 1) Decrease weight

 

 

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