Monday, December 23, 2019

G’day.

Tomorrow’s schedule is on as usual. We will be running the 12 Days of Christmas all day.

We will do a briefing at the start of each class and give you a structured warmup and then get you running in heats of 4 or 5 people every 5 minutes or so. If you are coming throughout the day you can get into the workout as well. Do the warm up and make sure you are comfortable with the movements and then get started!

The workout goes the same as the song, 1. 2,1. 3,2,1. 4,3,2,1 and so on and so forth up the line until you are finished.

This will be be the last year doing this version of the 12 days of Christmas as this all started with the gear that was available at the time and want to give people one more chance to get in and get after it before we move to a more updated version next year.

CrossFit - 6/12/330/430/530

12 Days of Christmas

1 Deadlift (275/185)

2 MB Slams (heavy)

3 Ring Dips/Pushups

4 T2B/Leg Raises/Knee Tucks

5 Pullups/Ring Rows

6 Box Jumps/Step Ups

7 Clean & Jerks (95/65)

8 American KBS

9 Situps

10 Burpees

11 DU’s/22 SU’s

12 WBS

The workout goes the same as the song. Start with one deadlift and then go do 2 medball slams and one deadlift and then 3 ring dips, 2 medball slams, and 1 deadlift until you get all the way to 12!

PrimeTimers - 10am (CF782)

12 Days of Christmas

1 Deadlift (95/65)

2 Ball Slams

3 Pushups

4 Lunges

5 Ring Rows

6 Step Ups

7 Plate G2OH

8 Air Squats

9cal Row

10 Situps

11 Skips

12 Burpees

Something similar here for a bit of fun!

- Team 782