12 days of Christmas

26.2 CrossFit – CrossFit

Daily Affirmations

For the next week, let’s set aside 5 Minutes in the morning to set a Daily Affirmation.

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

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

Aerobic Literacy

VO2 417 (Time)

3x (500m, 200m) w/ 90sec b/t reps & 5 min rest b/t rounds

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