CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

Your warm up today is going through and warming up all these exercises and getting your stations set up. You have 10 min to do this.

Metcon

Metcon (Time)

1 Squat Clean Thruster (95/65)

2 Over-the-Box Jumps (24″/20″)

3 Handstand Push-Ups/ Seated DB Press

4 Over the bar burpees

5 Wallballs

6 Push Presses (95/65)

7 Front Squats (95/65)

8 Kettlebell Swings

9 Toes-to-Bar

10 walking lunges

11 Push-Ups

12 Pull-ups
“Complete this workout as if you were going through the ‘12 Days of Christmas’ song. Start with one squat clean thruster, then do two over the box jumps + 1 squat clean thruster, then do 3 HSPU push-ups + 2 over the box jumps + 1 squat clean thruster… keep going till the 12 days is complete. Singing is encouraged. Merry Christmas everyone!”