THINGS YOU NEED TO KNOW:
*Drop-Ins: If you are in the area for Christmas, you are more than welcome to drop in to a class. Please first email us at BonanniFitness@gmail.com.
Thursday, 12/31: 930am & 10:30am Class Only & Open Gym 12-1:30pm
Friday, 1/1: CFH Closed
Happy New Year! Next up 2016 CrossFit Open 🙂
*Tabata Double Unders or Singles
*3x: 20 Air Squats, 15 Kipping Swings, 10 Burpees
*Review/Prep DB Snatch & Weight
*Review/Prep CTB Pull-up & Scales
For Time:(15 min. CAP)
21 – 15 – 12 – 9 – 6 – 3
Dumbbell hang power snatches, left arm
Chest to Bar Pull-ups
Dumbbell hang power snatches, right arm
***Scaling for CTB pull-ups:
First: lower reps but keep CTB pull-ups.
Second: change from CTB to regular pull-up and keep same rep scheme.
Third: change from CTB to regular pull-up and lower rep scheme.
Fourth: change from CTB to jumping CTB pull-ups
Choose a moderately heavy weight.
Have a plan of attack for when you come to class!