Workout of the Day
12 DAYS OF X-MAS
For Time:
1 Burpee
2 Push Presses 115/95/75/65/45
3 Front Squats 115/95/75/65/45
4 Box Jumps
5 Hand-Release Push-Ups
6 (total) Dumbbell Power Snatches 50/35/25
7 Ring Rows or Kipping Pull-Ups
8 Deadlifts 115/95/75/65/45
9 Calories Air Bike
10 Sit-Ups
11 Kettlebell Swings
12 Power Snatches 115/95/75/65/45
Notes
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this:
1 Burpee
2 Push Press, 1 Burpee
3 Front Squats, 2 Push Press, 1 Burpee
4 Box Jumps, 3 Front Squats, 2 Push Press, 1 Burpee
5 HR Push-Ups, 4 Box Jumps, 3 Front Squats, 2 Push Press, 1 Burpee
…. all the way to 12-11-10-9-8-7-6-5-4-3-2-1 –
for a total of 364 reps.
This workout will take about 25-30 minutes for most folks.
CrossFit Group Class Programming Template (WK8/9)
CFSBK hopes you get all your favorite toys this holiday season
Today’s Schedule
CrossFit: 9/10/11am
Today’s workout can also be made Short Circuit friendly, come through!
Open Gym 9-12