181224

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

“2018 12 Days of Christmas”

1 C&J 165/115

2 Muscle Ups

3 Box Jumps 30/24″

4 Deadlift 165/115

5 Burpees

6 Pistols

7 Hand Release Pushups

8 Toes 2 Bar

9 Wall Ball Shots 20/14

10 pullups

110 Dubs

12 Front Squats 165/115

Metcon (Time)

B-Fit “12 Days”

1 DBL KB Deadlift 53/35

2 Burpees

3 Ring Rows

4 Hand Release Push ups

5 Knees 2 Elbows

6 KB Headcutters 53/35

7 Box Jump Overs 24/20″

8 Lunges

9 Sit ups

10 GHD hip extensions

11 KB Swings 53lbs

12 DBL KB Front Squats 53/35