Prep

Equipment required: Foam roller, empty barbell

1) Foam Roll Adductors + Quads x 60s each

2) Adductor Rockback Stretch x 60s each side

3) Biphasic Hip Flexor Stretch 60s each side

4) 2 Rounds:

– 10 Scap Pull-ups

– 6 RDLs

– 6 Hang Muscle Cleans

– 6 total Front Rack Reverse Lunges

– 6 Thrusters

A.

‘12 Days of CrossFit’

For Time

1 Power Clean (115/75 lb) – 12 reps

2 Push Presses – 22 Reps

3 Thrusters – 30 reps

4 total Front Rack Reverse Lunges – 36 reps

5 Deadlifts – 40 reps

6 Kettlebell Swings (53/35 lb) – 42 reps

7 Pull-Ups – 42 reps

8 Sit-ups- 40 reps

9 Box Jumps Step Down (24/20 in) – 36 reps

10 Air Squats – 30 reps

11 Burpees – 22 reps

12 Squat Clean Thrusters (115, 75) – 12 reps

– Goal: Sustainable pace, keep moving and have fun!

Rx+: (135/95) (72/53)

L3: (95/65) (44/26)

L2: (75/55) (35/30) (Band or Ring assisted Pull-ups) (35/15)

L1: (DBs 25/10) (26/20) (Band or Ring assisted Pull-ups) (Box Step-ups) (Up downs) (25/10)

TIME CAP = 45:00

B.

Biceps

Reps of:

25-20-15

DB Hammer Curls

Banded Curls

Rest as needed.