• CrossFit Crosscheck

Monday, December 23


ACTIVATION 1 Minute Easy Bike Easy Row Easy Shuttle Runs Glute Bridges 40 Seconds Moderate Bike Moderate Row Moderate Shuttle Runs Wall Squats 20 Seconds Fast Bike Fast Row Fast Shuttle Runs Jumping Air Squats

12 Days of CrossFit (Comptrain) (Time)

For Time: 1 Squat Snatch (135/95) 2 Hang Power Snatches (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps Overs (24/20) 7 Handstand Push-ups 8 Goblet Reverse Lunges (50/35) 9 Kettlebell Swings (50/35) 10 GHD Sit-ups 11 Wallballs (20/14) 12 Calorie Assault Bike Rx+ all bar movements (155/105) , 70/50 (KettleBell), The "12 Days of CrossFit" workout is a Christmas tradition The workout flows in the same order as the song "12 Days of Christmas": 1 Squat Snatch 2 Hang Power Snatches, 1 Squat Snatch 3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch 4 Burpees, 3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch 5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch ….. This is a longer piece that can last 25+ minutes

12 Days of Christmas 1.0 (Time)

1 Clean & Jerk 205/135 2 Ring Muscle Ups 3 Strict Hspu 4 Deadlifts 205/135 5 Barbell Facing Burpees 6 DB Thrusters 50’s/35’s 7 Toes 2 Bar 8 Box Jump Overs 9 Chest To Bar Pull-ups 10 Alt DB Snatches 50/35 11 Wall Balls 20/14 12 Bar Muscle Ups

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