16-12-23

 

5/6/930/12 CrossFit Class and 1030am BodyFit (evening closed)

12 WODNESS OF CHRISTMAS
1 Ring Dip
2 Handstand Push-ups
3 Push-ups
4 Pull-ups
5 Burpees
6 Box Jumps 24/20”
7 Kettlebell Swings 53/35lb
8 Walking Lunges
9 Deadlifts 115/73lb
10 Hang Power Cleans 115/73lb
11 Front Squats 115/73lb
12 Shoulder to Overhead 115/73lb

Workout performed like the song.
1
2,1
3,2,1
4,3,2,1..

Mobility:
Box Shoulder Stretch
Lax Burt Reynolds Mash
Lax SI/QL/Lumbar Mash / use box


BodyFit

For Time:
1 dip (on bench or box)
2 DB strict press
3 push ups (or negatives)
4 ring rows
5 burpees
6 box jumps
7 Kettlebell swings
8 walking lunges
9 KB or DB RDL
10 DB clean
11 Goblet squat or air squat
12 DB push press

25 Min Cap