26.2 CrossFit – CrossFit
Warm-up
Rojas Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Metcon
12 Days of Christmas WOD (Time)
12 Thrusters, 95/75 lbs
11 Kettlebell Swings, 1.5/1Pood
10 Wall Balls, 20/14 lbs
9 Box Jumps, 20/16 in
8 Jumping Alternating Lunges
7 Air Squats
6 Push-ups
5 Toes To Bars
4 Pull-ups
3 Burpees
2 Ring Dips
1 Power Snatch, 95/75 lbs
1 then 2,1 than 3,2,1 then 4,3,2,1…..
