Call Us: 609.915.8516

Thursday December 28 2017

Holiday Schedule 2017:

  • Monday, January 1st: CrossFit Hamilton will be closed
  • Tuesday, January 2nd: Revised Schedule
    • 9:30am
    • 4, 5, 6pm
*Drop-Ins: If you are in the area for the Holiday’s, you are more than welcome to drop in to a class. Please first email us at BonanniFitness@gmail.com. 

WOD:

3 min. AMRAP of:

Max Alternating Dumbbell Snatches #50/35

Rest 3 min.

3 min. AMRAP of:

Max Abmat Sit-ups

Rest 3 min.

3 min. AMRAP of:

Max Handstand Push-ups

FORMAT:

  • Log as many reps as possible on the above 3 AMRAPs.
  • Substitute GHD Sit-ups for Abmat Sit-ups if athlete shows proficiency.
    • Stagger start or change order of movements such that all athletes who have the ability to can use the GHD.

SCALING:

  • Handstand Push-ups
    • Today is a day to practice Handstand Push-ups if you have them!
    • Scale further by performing a kick up to the wall and lowering down with a “negative”
    • If necessary, perform pike push-ups off a box.
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