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.
