MONDAY CROSSFIT 12/24/18
SPORT:
Complete the reps just as it is in the song.
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
6,5,4,3,2,1…………
12 Days of CHRISTMAS!
1- muscle-up
2- Squat Snatch, 95#/65#
3- Box Jumps
4- Toes to Bar
5- Hang Power Cleans
6- Hand Release Push-ups
7- Wall Ball Shots
8- Burpees
9- Kettlebell Swings, 53#/35#
10- Front Rack Lunges
11- Push Jerks
12- Overhead Squats
35 minute time cap
NO DROPPING FROM OVERHEAD
RX+
135#/95#
70#/53#
GRIND:
Complete the reps just as it is in the song.
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
6,5,4,3,2,1…………
12 Days of CHRISTMAS!
1- rope pull
2- DB snatch, each arm
3- DB lunge, each leg
4- hanging knee raise or lying leg raise
5- box step ups
6- Hand Release Push-ups
7- Wall Ball Shots
8- Burpees
9- Russian KB Swings
10- Slam ball
11- Calorie row
12- Calorie bike
35 minute time cap
