CrossFit Gypsum CO

Murph 14
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Monday, November 27th

Warm-up

3 rounds

20 mountain climbers

15 jump squats

20 hollow rocks

Strength/Skill
Push press 4x4 @80%

Conditioning:

For time:

9-15-21-27

Burpees

Single KB thruster (1.5/1)

Post

Tabata:

Side plank, hold regular plank during :10 interval

Concealed Carry Course offered at CFDV

Sign up soon! We will be hosting a Concealed Handgun Permit Course at the gym on December 16th at 10:30am. This course if the first step in qualifying for your Colorado Concealed Handgun Permit. This course is open to gym members and their friends. The link to sign up is below! If there are any questions please reach out to Rob.

http://store.alpinearms.com/catalog_detail.php?product_id=151014

Friday, November 24th

Warm-up

100k challenge work:

Row/bike/run or ski for 10min

Strength/Skill
Pick 2 skills to work on for 10min each.

Handstand/walk

Kipping

Sandbag/stone work

Carries/holds

Muscle up progression/practice

…. You pick it

Conditioning:

For time:

50 burpee box overs (24/20)

40 OHS (135/95)

30 chest to bar pullups

20 alt Pistols

10 barbell rollouts

CrossFit Journal: The Performance-Based Lifestyle Resource