WARM-UP
200m Bike
5 Empty Barbell Power Cleans
5 Up Downs to Plate
5 Empty Barbell Front Squats
5 Sit Ups
5 Push Ups
5 Ground to OH
5 Slam Balls
5 Empty Barbell Deadlifts
5/5 Lunges
5 Russian Twists
5 Empty Barbell Thrusters
12 Days of CrossFitMas
1 – 10/8 Calorie Bike
2 – Power Clean (135/95/65)
3 – Burpees to Plate (45/25/15)
4 – Front Squat
5 – V-Ups
6 – Hand Release Push Ups
7 – Plate Ground to Overhead
8 – Slam Balls (20/15/10)
9 – Deadlift
10 – Alternating Lunges
11 – Russian Twists (Right + Left = 1 rep)
12 – Thrusters
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
You will have 1 barbell loaded with the same weight for each barbell movement – Power Clean, Front Squat. Deadlift, Thrusters.
You will pick 1 plate to use for Burpees to Plate and Ground to Overhead.
You will pick 1 slam ball to use for Slam Balls and Russian Twists.