CrossFit – Thu, Dec 22
Warm-up
12 Days of Christmas (Time)
1. Rope Climb/ Rope Pullsx3
2. Lungester
3. Box Jumps
4. Pull-ups
5. Ab Mat sit ups
6. DB Front Squats
7. TTB/ Hang Knee Raise
8. Renegade Rows
9. American KB Swings
10. Kipping Handstand Pushups
11. Devil Press
12. 1200m Row
Metcon
Extra Accessory
Accessory (Checkmark)
Band assisted Nordic curls
3 x 6
Rest as needed between sets
Slow and controlled descent
A. General
30 Jumping Jacks
25′ samson stretch lunges
30 air squats
25′ Banded Monster Walk
B. Mobility
Banded hip mobilization
10 in and out/side
C. Specific
2 Sets
4/4 Single leg Hip Thrust
4 Deep Squat T-spine rotations
4 Broad jumps (TnG)