Group Class – Fri, Jan 20

BIO Community Fitness- King George – Group Class

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 chest to bar pullups

80-cal. row

120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

Metcon (Checkmark)

After Party

3 Giant Sets:

7 Contralateral Kettlebell Reverse Lunge (Left)

:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric

7 Contralateral Kettlebell Reverse Lunge (right side)

:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric

Rest 2 Minutes Between Sets

Nutrition Challenge Week 3 (Checkmark)

1. Maintain your food log – you’re doing a great job!

2. Your Mantra is “What would a healthy person eat?”

3. Add one fruit or vegetable to a meal each day

4. Add a Habit Stack…..example:

After I eat my dinner I will leave the table, and do ‘x-y-z’ to avoid dessert, or I’ll replace dessert with that piece of fruit.

Setting an intention early in the day means you’re more likely to follow through with a new habit.