Thursday the 24th (@ Noon)

12

Group Class will ONLY meet at 1200 today!

I.

a. Hip Extensions 3×10
b. Empty bar squat cleans 3×7
c. Kipping HSPU (w/Hold) 3×7

II.

“Twelve Days of CrossFit*”

1 Squat Snatch (95/65#)
2 DB TGU (35/25#)
3 Thrusters (95/65#)
4 Push-Presses (95/65#)
5 CTB Pull-ups
6 Power Cleans (95/65#)
7 KBS (53/35#)
8 T2B
9 Burpees
10 Walking Lunges (45/25#)
11 Double Unders
12 Box Jumps (24″/20″)

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

Ex. On the 1st day of Christmas, my coaches gave to me, 1 Squat Snatch; on the 2nd day of Christmas my coaches gave to me, 2 TGU and 1 Squat Snatch; on the 3rd day of Christmas, my coaches gave to me, 3 Thrusters, 2 TGU, and 1 Squat Snatch; continue with 4 Push Presses, 3, 2, 1 etc. 

***NOTICE***

There will be No Group Class On December 25th;

There will be No Group Class On December 27th.

Happy Holidays!

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Filed under Announcement, athletic event, crossfit, crossfit government island, strength & conditioning, WOD

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