12.23.16

Merry Christmas from all the coaches at Tangletown CrossFit

We will be wodding again on Dec. 26th at 8,9 or 10am

Want a workout before you head into the holiday weekend? We've got two for you - one if you only have a few minutes, one if you are looking for a bit more of a burn. Both are bodyweight, no equipment required! From Lift Weights Faster by Jen Sinkler.

5-10 min AMRAP

15 Jumping Jacks 10 Burpees 15 Squats 10 Pushups 15 Glute Bridges 20 Total Mountain Climbers

Metabolic Effect Bodyweight Delight A series of six ascending ladders.

Ladder 1 - 1,2,3,4,5,6,7,8,9,10 (5 minute time cap) Pushup Superman

Ladder 2 - 1,2,3,4,5,6,7,8,9,10 (5 minute time cap) Squat Jumping Jack

Ladder 3 - 1,2,3,4,5,6,7,8,9,10 (5 minute time cap) Bulgarian Split Squat (Left) Bulgarian Split Squat (Right)

Ladder 4 - 1,2,3,4,5,6,7,8,9,10 (5 minute time cap) Burpee Knee-to-Elbow Plank (Like a slow controlled Mountain Climber, reps are for each side)

Ladder 5 - 1,2,3,4,5,6,7,8,9,10 (Until you're done!) Single Leg Glute Bridge (Right) Single Leg Glute Bridge (Left) Glute Bridge

Ladder 6 - 1,2,3,4,5,6,7,8,9,10 (Until you're done!) Reverse Lunge (alternating, reps are for each side) Jumping Lunge (alternating, reps are for each side)