Christmas Party Fun.
Special Schedule Today, classes at 5:45, 7:00 and 8:15 am only.
We are CLOSED on Christmas Day and we are closed on the 26th as well.
WARM UP
ROW OR BIKE FOR 5 MINUTES
BRIEF DYNAMIC STRETCH AND COMPLETE SOME REPS FOR EACH MOVEMENT
WOD:
12 DAYS OF CrossFit
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.
1 Bear Complex 75/55
2 Ring Muscle Ups/Bar Dips 2/1
3 Hang Squat Snatch 75/55
4 Hang Squat Cleans 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
ICING
HAVE A MERRY CHRISTMAS!
See you FRIDAY, when a normal schedule resumes.