Dec
11
2019

CROSSFIT SYOSSET/ THURSDAY, DECEMBER 12TH

PLEASE EVERYONE BE CAREFUL TOMORROW AT THE PARTY, THE OWNER IS WORRIED THAT SHIT’S GONNA GO SIDEWAYS.
I TOLD HIM WE’RE VERY RESPONSIBLE ADULTS AND THERE’S NO POOL AND I CAN’T DRINK, MOVE OR LIFT ANYONE
SO WE’RE SAFE, AND SETH LOST A LOT OF WEIGHT SO EVEN THE BARS ARE SAFE FROM HIM DANCING ON THEM.
IT’S YOU YOUNG PEOPLE I THINK HE’S TALKING ABOUT ANYWAY.  YOU KNOW HOW YOU GET WHEN YOU DRINK, SILLY, PURE SILLINESS.
DON’T BREAK THE COFFEE MACHINE OR YOU’LL PUT HIM OUT OF BUSINESS.

LIFT:

GLUTE RAISES
5 X 8
8 REPS EVERY 90 SECONDS
TRY TO GO HEAVY, MOST OF US HAVE STRONG ASSES, USE THEM!

WORKOUT:

30-20-10
CALORIES (CHOOSE A PIECE OF EQUIPMENT)
PUSH UP
TUCK INVERTED ROW
HSPU
RING DIPS
L-PULL UPS
PISTOLS
SINGLE LEG GLUTE BRIDGE
TOES 2 BAR

MODIFY EVERY MOVEMENT SO YOU CAN KEEP MOVING THROUGH THE WORKOUT.
DON’T DO THE RX IS YOU CAN’T COMPLETE IT, IT IS DIFFICULT EVEN WHEN MODIFIED SO DON’T BE ASHAMED IF YOU DO.
YOU SHOULD BE MORE ASHAMED IF YOU DON’T HAVE YOUR DOUBLE UNDERS YET.

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