12.23.16

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FRIDAY-ONLY 2 CLASSES AT 10:00AM AND 12:00PM

Saturday-10am WOD (no yoga)

Monday – 12pm Only

 

CrossFit FMS WOD:

1.)  Warmp-up

400m run

2 rds

  • 10 good mornings  45/35
  • 10 front squats
  • 10 push press
  • 10 bar kips

WOD:  12 Days of Christmas

  1. 200m run
  2. Bar muscle ups
  3. Hang power cleans 135/95
  4. Burpees
  5. Toes to bar
  6. Kbs 70/53
  7. Wall balls  20/14
  8. Ball slams 35/20
  9. Slam ball squats
  10. Hspu
  11. Front squats 135/95
  12. Shoulder to overhead 135/95

***SCALE AS NEEDED***

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

 

 

 

 

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