CrossFit – Sat, Dec 24

CrossFit Inventive – CrossFit

Warm-up

Double Carpark Run

5 Inchworms 1 Push-up

Front Rack 30s

Twisted Cross 30s e.s

30s Squat Hold

30s Spiderman Hold e.s + 10 Rotations

30s Calf e.s

30 Calf Pumps

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MOVEMENT PREP

P1:

10 Barbell Good Mornings

5 Barbell Deadlifts

5 Barbell Power Cleans

P2:

10 Scap Pulls

5 Kipping Swings

20s HS Hold/Wall Walk Hold

5 Kipping Knee Raises

(Swap)

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Build To Barbell Weight & Other Movements.

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Partner 12 Days of XMAS WOD (Time)

For Time:

1 Deadlift 80/47.5kg

2 Handstand Push ups

3 Wallballs

4 Power Cleans 80/47.5kg

5 Pull-ups

6 Burpees

7 Kettlebell Swings 24/16kg

8 Push-ups

9 Toes To Bar

10 Lunges

110 Double-unders

1200m Row

“NO TIME CAP”
Each Partner performs each rep range.

E.G. 1 Deadlift each, 2 HSPU’s each, 3 Wallballs each etc…

You may share the reps how ever you like.