ONLY MORNING CLASSES TODAY. WE ARE OPEN FRIDAY WITH ALL CLASSES SAT OPEN GYM 830-11 AM
WARM UP RIDE OR ROW FOR 4 MINUTES Brief warm up and practice some of the reps in the WOD
WOD 12 DAYS OF CROSSFIT For Time: 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 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.
