We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

12.24.2014

Main – CrossFit

Warm-up

3x

3 Goblet Squats W/ Band

20′ Waiter’s Walk

Then with an empty bar:

3 Clean Pull

3 Power Clean

3 Hang Clean

3 Jerk

Weightlifting

A): Clean and Jerk (Heavy Single; 5×1; @ 75%; E2:00)

Metcon

Accessory

12 Days of a Worthy Christmas (Time)

1 – Deadlift@70%

2 – Handstand Push Ups

3 – Shoulder to Overhead 135/95#

4 – Burpees

5 – Wall Ball

6 – Double Unders

7 – Kb Swings [R] @ 53/35#

8 – Pull Ups

9 – Toes to Bar

10 – Box Jump 24/20″

11 – Hang Power Clean 135/95#

12 – 12 oz. Protein Shake Chug

Metcon (Time)

3x

Ring Rows – 12

Ring Supported Prone Reverse Crunch – 10

[Left Leg, Right Leg, Both Legs = 1 rep]

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!