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

I’m programming 12 days of Christmas again for today as I know a bunch of people didn’t get a chance to do it on Friday. If you have done it then you will do part B instead.

A: 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!”

B: Metcon (AMRAP – Rounds and Reps)

amrap in 30 min:

25/17 cal cardio

20 no push-up burpees

15 sit-ups