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12 DAYS OF CHRISTMAS! We won’t have an evening CrossFit Lite class tonight, due to our Christmas Party. So please, feel free to come to any other class time that day. Warmup: Dodgeball Movement Prep for workout: As you set up each station, do 5 reps of each: Leave 30
Warm-up, 20 min easy: 30 cals, Lunge 50′ Fowards/50′ Backwards, 30 cals, Bear crawl 30′ Forwards/30′ Backwards, 30 cals, Crab walk 30′ Forwards/30′ Backwards Kipping HSPU Progressions + 4 sets: 4 Strict HSPU, 3 Kipping HSPU, 2 Strict HSPU, 1 Kipping HSPU 4-5 sets: 1 Wall climb + 20 Wall
Warmup: Dynamic Range of Motion: Technique: Burgener Technique Every 90 seconds x 5 sets (6 minutes) 3 snatch balance + 3 overhead squats On minute 7:30, start: Every 90 seconds x 5 sets (6 minutes) 3 snatches from the floor 5 burpees over the bar (Last one would be at
Warmup: Running Drills 2 rounds: 10 dowel passes 10 active shoulders > beat swings 5 inchworms w/pushup 10 goblet squats 10 minutes kipping pullup practice WOD: 5 minute CINDY: 5 ring rows/ 5 pullups 10 pushups 15 squats 1 minute rest 3 minutes shuttle runs EASY 1 minute rest 5
Warmup: Partner Med Ball Passes Alternate with a partner, hold for a minute: Medicine ball with KB stretch Lift: AEMOM x 12: Seated Dumbbell Press x 6 reps with 4 seconds down 12 seated med ball throws (between partners) WOD: 3 rounds: Give a total for each round: 30 seconds
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