FUNday

“12 Days of CrossFit“

1 Thruster in a Burpee (95/65)
2 Turkish Get ups (53/35 -1 each arm)
3 Front Squats (95/65)
4 Clean and Jerks (95/65)
5 GOLDEN SWINGS (53/35)
6 SDHP (95/65)
7 Clapping Push-UPs
8 Knee To Elbows
9 Kipping Pull-UPs
10 Lords of Leaping (24,20)
11 Overhead Squats (95/65)
12 HSPU’s

Just like the Song…. 

Thursday

EMOM for 20min alternate b/n:

 10 Pistols

 10 KB Swings 

 10 Pull-UPs

 10 GHD Situps 

HOLD THE LINE!

Questions for 2022

1. What do you want to focus on this year?

2. What's in the way?

3. What do you need more of?

4. What do you need less of?

5. What needs to change?

6. What matters most?

7. What 1 word that will drive me to be my best?

Wednesday

Plyos & Jumping Drills

       then…

E2MOM for 16min Complete:

 200m Sprint*

*8 sprints @ 1 mile pace or FASTER

Tuesday

EMOM for 10min Complete:

 5 Squat Cleans*

*Load- TBD, focus- technique 

Cool Down: 5min on Jacob’s Ladder

Monday

AMRAP in 20min of:

   4 DB Thrusters 

   6 Toes-2-Bar

 24 Double Unders 

HERO Cop