12/23/19

By on December 22, 2019 in cross fit

I wanted to say thank you to everyone for the “nice” gifts. This year has been an interesting one for sure but it was one of my first goals to get back working out with the group as quickly as possible. Thanks again and here’s to a fit 2020!!

My next post will be Friday, 12/27/19

Happy holidays.

Warm up:

Warmy+

Take 5-6 minutes and warm up on today’s exercises.

Xfit WOD:

  • For Time
  • 1 Sumo Deadlift High-Pull (75/55 lb)
  • 2 Thrusters (75/55 lb)
  • 3 Push Presses (75/55 lb)
  • 4 Power Cleans (75/55 lb)
  • 5 Power Snatches (75/55 lb)
  • 6 Kettlebell Swings (53/35 lb)
  • 7 Pull-Ups
  • 8 Knees-to-Elbows
  • 9 Box Jumps (24/20 in)
  • 10 Double-Unders
  • 11 Burpees
  • 12 Overhead Walking Lunges (45/25 lb Plate)

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, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

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