Nicole Swartley
Lyn Finnerty
Kirsten Whitaker
Grace White
Chris Moll
Winter Solstice ’18 Inner Box Competition
December 2018 Programming Breakdown
Wednesday 11.28.18 & Thursday 11.29.18 Preteens & Teens
Warm-up Musical med balls Skill Toes to Bar Lift Snatch 5×2 Metcon 7 AMRAP Burpees
Monday 11.26.18 & Tuesday 11.27.18 Preteens & Teens
Warm-up 400 m jog- conversational pace 10 squats 10 push ups 10 sit ups 10 light kettlebell swings 10 broad jumps 10 burpees 100 m sprint Conditioning Mile Lift Deadlift
Tuesday 11.20.18 XFit Juniors
Warm-up Rope swing knockout Skill rope climb practice pull up practise Metcon 13 AMRAP- partner up- divide reps evenly 30 lunges 20 KB deadlifts- 55 or 70 lb 300 m run- only move done together 20 pull ups- banded/double the kips, not ring rows
