25-12-2017 MIXED

Announcements

Holiday Schedule Changes
Dec 25: Holiday MetCon (all members) 6:30am & 5:30pm
Dec 26-29: Reduced amount of classes (below)
CrossFit – 6:00am, 12:15pm, 6:00pm
BootCamp – 6:30am, 6:30pm
Dec 30 – Jan 1: Closed

YiQi – CrossFit

Merry Christmas

Warm-up

Coach Led

Metcon

Metcon (Time)

12 Days Of Christmas

*10-14 reps each exercise*

1. Air Squats

2. Sit-ups

3. Push-ups

4. DB Bent Over Rows

5. DB Floor Wipers

6. Burpees

7. DB OH Press

8. DB Reverse Lunges

9. DB Russian Swing

10. DB Thrusters

11. Ring Rows

12. Box Jumps/Step Ups
Add 1 exercise each round and complete exercises from previous rounds.

Example –

10 Air Squats

then

10 Sit-ups & 10 Air Squats

then

10 Push-ups, 10 Sit-ups & 10 Air Squats…so on

Posted in: WOD