CrossFit 416 Daily – Monday, December 4th

From our Blog

CrossFit 416 Daily – Monday, December 4th

News and Notes

Reminder that our Holiday party will be on December 15th! There is a sign-up sheet at the front desk to write down what you will be bringing to the potluck. Happy Holiday Season!



A) 4 sets of: 2 x Power Snatch + 2 x Overhead Squats *add weight each set

B) Snatch Deadlift 4 x 8-10 *as heavy as possible *rest 90 seconds between sets

C) Goblet walking lunges: 3 x 8 (Right/Left) rest 60 seconds

D) Farmer Carry: Accumulate 500 ft (70/53) Rest as needed



4 Rounds of:

15 x Russian Kettlebell Swings (70/53)

15 x Goblet Squats (70/53)

*not for time. Rest as needed


Cool Down

100 x Banded leg curls

How to Teach Your T-spine to Bend

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