12/24/20 OPEN GYM ONLY – XMAS EVE!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round w/ Light-Moderate load:

100m Run

5 DB Power Cleans

5 DB Push Press

5 Kipping Swings

5 Hanging Knee Raises

5 Wall Balls

5 DB Thrusters

5 Pull Ups

Metcon (Time)

“12 Days of CrossFit”

FOR TIME:

Day 1 – 100m Run

Day 2 – DB Power Clean (50/35)

Day 3 – Burpees

Day 4 – DB Push Press (50/35)

Day 5 – TTB

Day 6 – HRPU

Day 7 – Pull Ups

Day 8 – Wall Balls (20/14)

Day 9 – DB Deadlifts (50/35)

Day 10 – Alt. Bodyweight Lunges

Day 11 – DB Thrusters (50/35)

Day 12 – Muscle Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
-Scaled-

FOR TIME:

Day 1 – 100m Run

Day 2 – Power Clean (20/15)

Day 3 – Up-Downs

Day 4 – Push Press (20/15)

Day 5 – K2E

Day 6 – HRPU

Day 7 – Jumping Pull Ups or Ring Rows

Day 8 – Wall Balls (14/10)

Day 9 – Deadlifts (20/15)

Day 10 – Alt. Bodyweight Lunges

Day 11 – Thrusters (20/15)

Day 12 – Burpees

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now