Tuesday 12/21/21

Covid-19 Attestation Forms Are Due

ATTESTATION RESPONSES ARE DUE WEDNESDAY.If you do not fill out a form, please come to class prepared to mask. We need your help to continue to operate successfully. Any new requests are done in compliance with Essex Town Mask Mandates and to keep our coaching staff and members feeling safe and comfortable in this environment per CDC and State of Vermont recommendations.If you have not received the Attestation email, you must email info@802crossfit.com and ask to re-send.

Holiday Schedule

• Friday 12/24: Last Class at Noon
• Saturday 12/25: No Classes

The Board

Time to practice what we've been working on during our Tuesday gymnastic focus.

The Mobility

• Lat Foam Roll
• Lying T-Spine
• T-Spine Wall Extension

The Warm-Up

You will do one warm-up depending on what your start station is.Side to Side Rock (NEW)

Station #1

PERFECT REPS ONLYWe are giving you an opportunity to practice some of the work we have been putting in. For the first 0:15 of every 2:00, you will work on Chest to Bar, Pull-Up and Ring Row Technique.Take the time to work-on PICTURE PERFECT REPS!Minute 1: 0:15 Chest to Bar Pull-Ups, Kipping Pull-Ups or Ring RowsMinute 2: 0:30 Hollow Body

Station #2

As Many Reps as Possible in 9:00

• Plate Ground to Overhead
• Plate Hops (Lat/Fwd/Split/Burpee)
• V-Taps

Station #3

As Many Reps as Possible in 9:00

• Starfish
• Down Ups
• Wall Walks or Boxed Wall Walks or Plank to Elevated Plank

The Finisher

https://youtu.be/KdNgNwMSU4k