12 Days of Christmas


CrossFit NEi – CrossFit

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 (Time)

1 SDHP 95/65

2 Push Press 95/65

3 Burpee Slam Balls 20/10

4 Pull-ups

5 Box Jumps

6 Push-ups

7 Kbs 53/35

8 Sit-ups

9 Power Cleans 95/65

10 WallBalls 20/14

11 Knees to Elbows

12 OH Walking Lunges 45/25

Submit a Comment

Your email address will not be published. Required fields are marked *