201224
Warm-up
CrossFit Warm-up
3 rounds not for time of:
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
Metcon Rx
Reps For Santa (Time)
4 rounds for time of:
50 double unders
8 ring dips
20 V-ups
50 double unders
8 ring dips
20 V-ups
Metcon Scaled
Metcon
4 rounds for time of:
50 single unders
12 push-ups
30 sit-ups
50 single unders
12 push-ups
30 sit-ups
No Equipment Workout
Metcon
4 rounds for time of:
50 jumping jacks
20 push-ups
20 V-ups
50 jumping jacks
20 push-ups
20 V-ups
Optional Accessory Work
SLIPS
For quality:
Scales
L-Sits
Inversions
Planks
Stretching
Scales
L-Sits
Inversions
Planks
Stretching
Cool Down