Fitmas Day 3!


Merry Fitmas!

Days 1 and 2 brought us quite different wods, with 11.4 being a longer classic triplet and Isabel a weightlifting "sprint".

On Day 3, we re-visit the 20 minute time domain with two "gymnastics" based workouts. If you are very fit (or are prone to soreness) you will find that both of these can make you anywhere from quite sore to VERY sore so be careful! That is why we pare down the time domain in FG2.

With Cindy, you get basic foundational movements (pull - up, pushup, squat) that are a bit more accessible to most. If you're on the verge of doing these skills "Rx", this is a good opportunity to get an Rx score in this great benchmark wod.

Mary on the other hand is an opportunity for those with more advaced skills (hspu, pistol squats, and high volume pullups) to test themselves. The demand to do this workout Rx is therefore higher. Mary was actually a featured workout in this past year's CrossFit Games so it is a legitimate challenge even for top tier athletes!

Any way you go, it will be a good challenge.

REMINDER that we have a class on Sunday morning - 9:30 to 10:30am to continue the Fitmas cheer!

See you both days!

Cam

TRAINING SATURDAY

WARMUP: 3 x 4 inchworms with pushup, 6 dowel dislocates, 8 lunges, 10 ring rows

CHOOSE YOUR WOD

"Cindy"

Rx: 20 min AMRAP of 5 pullups, 10 pushups, 15 squats (Leaderboard wod!)

FG2: 14 min amrap

FG1: 10 min or 20 min modified

Murph Mode: with weight vest 14/20

-OR-

"Mary"

Rx: 20 min amrap of 5 hspu, 10 pistols, 15 pullups

FG2: 14 min amrap, scaled ROM hspu

FG1: 10 min or 20 min modified