CrossFit – Fri, Dec 22
Metcon Warm up
12 Days of Christmas (Time)
12 Days of Christmas
*Performed like the song order. 1, 2-1, 3-2-1, 4-3-2-1…
1 Muscle Up (Bar or Rings)
2 Overhead Squats (95/65)
3 Power Snatches (95/65)
4 Handstand Push-ups
5 Toes to Rings
6 Burpees over the Bar
7 Push Jerk (95/65)
8 Hang Squat Clean (95/65)
9 Box Jumps (24"/20")
10 KB Goblet Squats (53/35)
11 KB Sumo Deadlift High Pulls (53/35)
12 KB Single Arm Overhead Lunge (53/35)
Mayhem Gymnastics [MG] Cycle 14 TTB/WW [week 4] (OPTIONAL) (Checkmark)
Today is an Endurance Workout, to build capacity over time.
10 minutes on the minute [EMOM]
odd minute: 30 seconds of Straight Leg Sit Ups
even minute: One set of unbroken Toes To Bar up to 20 reps
Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
1).
6 minutes moving through:
100 m ERG (moderate)
5 Hanging Scap Retractions,
4 Kip to Swing
3 Air Squats
2 Box Jump w/Step Down
1 KB/DB High Pull L/R
2).
Warmup Barbell Weight