“The Burpee Slopes”

20 Minute Partner Amrap

Ski 400m

2 Burpees

Ski 400m

4 Burpees

Ski 400m

6 burpees

Ski 400m

8 burpees

Ski 400m

10 burpees

Ski 400m

12 burpees

Ski 400m

14 burpees…etc


4 minute Hollow Hold-20s on/10 off

4 minute Superman arch hold-20s on/10 off

WOD Brief:

Not a barbell insight today, time to get our sweat on, our heart rates high and move like the wind! Grab a partner, split up the ski-ing and the burpee reps however you so choose, but sprint pace is the intent here. The ski portion stays the same for the duration of the amrap with the burpees increasing by two reps after each 400m ski. Spend some time reviewing your ski technique, and plan to hit it hard. Following the wod will we get summertime fine with a core tabata of hollow holds superman holds. Static holds, as simple as they sound are hard but extremely useful exercises to build full core strength and stability.

Box Brief:

Christmas Party: December 7that 5:30pm

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy/Sarah. We’ll cross-post it with you.

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