CrossFit – Sat, Dec 21
HOLIDAY HOURS! Enjoy your holiday and make a plan to get in for some classes!
Warm-up
Warm Up
1. Movement Prep/Activation
10:00 AMRAP
1:00 Machine
5 Deadlifts (empty bar)
5 Hang Squat Cleans (empty Bar)
5 Strict Pull Ups or 10 Ring rows
5 V-ups (each side)
5 Birddogs (each side)
2. Workout Prep
This workout will take a while to review and set up. Warm up with each movement as you prepare.
Workout
12 Days of Christmas (Time)
Freedom (RX’d)
“12 Days of Christmas”
1 Rope Climb (Or 2 Zombie pulls)
2 Shoulder to overhead (135/95)
3 Thrusters
4 Front Squats
5 Hang Power Cleans
6 Deadlifts
7 Box Jumps (24/20)
8 Wall Balls (20/14)
9 V-ups
10 Toe To Bars
11 Pull ups
12 Front Rack Lunges
Fitness: 95/65 barbell
Scaled: Light, Sit ups , Ring rows