Tis the last Friday before Christmas!  Best with any prep you have at hand.  No equipment version of workout below for the pressed for time.  No set up required.  Crank playlist and 3-2-1 go!

Holiday cheer being spread this weekend! Join us Saturday at 10AM for CrossFit Empower’s 12 days of Christmas ZWOD. Love to see you there! Sign up here

Athletics Friday45

4pm 12.18.20

Warm Up:

1 min each: Samson lunges, PVC Thrusters, Step Ups, Box Push-Ups, PVC Hops

4 Rounds:

30 Overhead Plate Lunges

25 Box Jumps

20 Dumbbell Goblet Thrusters

15 Plate Raise to Press out

Mid-line 2 Rounder:

20 cross touch bird dogs followed by :30 Left side plank. :30 center plank, 30 second right side plank then 20 cross-touch sit-ups

Cool down:

Rag doll standing or bar hang x 60 seconds, dragon, pigeon, child’s pose, prone breathing and/or walk in night air!

Home Gym WOD Options: 

4 Rounds:

30 odd object lunges held overhead or hugged to chest

25 broad jumps

20 odd object thrusters

15 pike push-ups or odd object raise to press out

Home Gym No Equipment Version:

4 Rounds:

40 curtsy lunges

50 prisoner squats with high knees*

20 pike push-ups

*place hand behind head, fingers interlaced, squat down, stand up, keeping hands behind head and raise one knee up to chest then the other, that’s one rep.

Friday45 Playlist

Ho! Ho! Ho!