DATE – Tuesday Dec 24th
Warm-up: Group dynamic warm-up
Mobility: Movement prep + dynamic stretches for shoulders and hips
Review WOD A movements + scaling options
WOD A) 12 Days of Christmas!!
Last date completed: Monday Dec 24th, 2012
1 Rope Climb
2 Handstand Push-ups
3 Squats cleans 135/95lb
4 Box Jumps 30/24”
5 CTB Pull-ups
6 Burpees
7 Toes to bar
8 KB Swings 32/24kg
9 HR Push-ups
10 KB SDHP 32/24kg
11 Wallballs 20/14lb
12 Clean & Jerk 135/95lb
Complete this WOD like the song:
1 Rope Climb
2 HSPU, 1 Rope Climb
3 Squat cleans, 2 HSPU, 1 Rope Climb
4 Box Jumps, 3 Squat cleans, 2 HSPU, 1 Rope Climb
…and so on.
Merry Christmas CrossFit 604!!
