Warm-up, (15 Min): Set Up for the WOD. Then Row 1000m. Dynamic Stretch.
WOD: 12 DAYS OF CROSSFIT
For Time:
1 Bear Complex 75/55
2 Ring Muscle Ups/Scale with Bar Dips
3 Hang Power Snatch 75/55
4 OH Squat 75/55
5 HSPU’s
6 GHD Sit-ups
7 Pull-ups
8 Thrusters 75/55
9 Box Jumps 24/20
10 KB Swings 72/45
11 Wallball 20/14
12 Burpee Broad Jump
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. Just sing the song in your head as you go. That will help you stay on track.
Icing: Mobility and Skill Work
To everyone at Stand Firm CrossFit,
Tami and I want to thank you so much for the Christmas Gift. We have been so blessed by this entire CrossFit venture. The workouts are a lot of fun the fact that we are all getting amazingly fit is tremendous but the relationships that have been established are the best part of it all. Every night when we drive home we talk about the amazing people that we get to work with. Stand Firm CrossFit has become a very special place because of the people that choose to workout here. Once again thank you for the opportunity to be part of your lives and thank you for the trip to Glenwood Springs. Tami and I want to wish everyone a very Merry Christmas and a Happy and Healthy New Year.
Sincerely, Cal