Crescent City Crossfit – Functional Fitness
Warm Up
2 Rounds of:
250m Row/500m Bike/250m Ski
10 Air Squats
20 Jumping Jacks
5 No Push-Up Burpees
5L/5R Samson Lunges
5 Inchworms w/Reach Outs
10 Up and Overs
15 Calf Raises
Start Grabbing ALL Equipment and Complete 3 Reps Of EVERYTHING
Metcon
12 Days of Christmas (Time)
For time:
1 Power Snatch
2 Handstand Push-Ups
3 Box Jump Overs
4 Toes To Bar
5 Shoulder to Overhead
6 Hang Power Cleans
7 Lateral Burpees
8 Sumo Deadlift High Pulls
9 Wallballs
10 Kettlebell Swings
11 Pull Ups
12 Thrusters
RX:(95#/65#)
RX+:(135#/95#)
-30min CAP-
