CrossFit and Personal Training

2 Rounds: Length of gym

• High knees
• Butt kicks
• Burpee Broad jumps
• Lateral Lunge
• Crab Walk
• sprint at 50%  2 lengths
• sprint at 80%  2 lengths
• Sprint at 100% 2 Lengths

12 days of Christmas:

• 1 Ring Muscle Up
• 2 Snatch
• 3 Back Squat
• 4 Situps
• 5 Wallballs (20/14–>10/9’ target)
• 6 Pushups
• 7 Single arm overhead lunge
• 8 Calories Bike
• 9 Double Unders
• 10 Pistols
• 11 Burpee Box Jumps (24/20)
• 12 Squat Clean Thrusters

(Perf: 95/65, Rx: 135/95)

OLY Sunday

• Snatch: Take 10 mins to work up to a heavy single for the day

Then, drop to 80% and successfully hit 5 more

• Squat Clean: Take 10 mins to work up to a heavy single

Then, drop to 80% and successfully hit 5 more