12 days of CrossFit


Main – CrossFit

Done like the song
1st day,
2nd day, 1st day….

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(No Measure)

5Min Mobility/Foam Roll

400M Indian Run

10 Air Squats

10X Spider man Lunge

1X Duck Walk

2X Bear Crawl

1x Crabwalk

1 Min Dead Bug

10X Shoulder Pass Thru

Metcon (Time)

1 Power Clean

2 Front Squats

3 Push Press

4 Toes To Bar

5 Dips on Rings!!

6 Pull-ups

7 Burpees

8 KB Swings 1/1.5p

9 Abmat Sit-ups

10 Double Unders

11 Wall Balls 14/20

12 Mountain Climbers
“12 Days of CrossFit”

25 min. cap

Complete like the song: Do 1; then 2 and 1; then 3,2,1 etc.

Bar Weights: 95/65

RX+ 135,95

CrossFit 12/19/2014


Main – CrossFit

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SCF Warmup 2 (No Measure)

Row 500M

1x 1/2 Inchworms

1x Toy Soldiers

1x Karaoke (both directions)

1x 1/2 1legged RDL w/swing

10x Iron Cross (5ea. leg)

6x tuck cross

5x GH Bridge

1min Dead Bugs

5x superman

5x Prone knee to elbow

10x Scorpions

5x 3rd world squats

5x shoulder pass thru

5x each direction around the world

5x with PVC Sots Press

15-20 each direction wrist/hand circles

30 Dbl. Unders

Metcon (Time)

50 Double unders

4 rounds of Cindy

50 Double unders

3 rounds of Cindy

50 Double unders

2 rounds of Cindy

50 Double unders

1 round of Cindy

50 Double unders

Floor Press (5 X 5 + 5# from 12/10)