CrossFit WOD for Monday 12-19-2016

WOD

Dec 18, 2016

The 12 Days of Christmas…WOD is performed just like the song! Bonus: All KBS in the workout can be applied to the 12 Days of Fitmas 🙂

Warm-up

200m Run then 10 of each

  • Squats
  • Push Ups
  • Sit Ups
  • Pull Ups
  • Burpees
  • Lunges

Mobility

5 mins- Member’s choice

METCON: For Time *30 min cap

  • 100m Sprint
  • 2 HSPU
  • 3 Pull Ups
  • 4 KB Snatches, 2 each arm (45/35)
  • 5 Burpees 
  • 6 KBS (53/35)
  • 7 Goblet Squats (53/35)
  • 8 SDHP (53/35)
  • 9 Hand Release Push Ups
  • 10 Single Leg DL, 5 each Leg (53/35)
  • 11 Abmats
  • 12 OH Lunge, each Leg (45/25 Plate)

Accessory Work

  • Eat, Drink and Be Merry

https://youtu.be/iMNnvhg1JcM

Kettlebell Snatch 

Compliments of Rogue

“Happy Holidays to our CrossFit Family.”
– Your FWF Coaches