CrossFit – Wed, Dec 14
Warm up – Wednesday
Junkyard dogs
https://www.youtube.com/watch?v=1zy9gIVRV2U
https://www.youtube.com/watch?v=1zy9gIVRV2U
Metcon – Wednesday
12 days of Xmas WOD
1 Bar Muscle up (scale to burpee chest to bar/pull up)
2 Bar facing burpees
3 Deadlifts (40/30kg)
4 Hang power cleans (40/30kg)
5 Shoulder to overhead (40/30kg)
6 Wall balls (20/14)
7 Handstand push ups (scaled to hand release push ups)
8 Box jumps (24/20)
9 Cals on Assault bike
10 Toes-to-Bar (scale Abmat sit ups)
11 shuttle runs up and down grassy hill (up and down is 1 rep)
120 Double Unders