Remember to wear your festive clothes to class today! It's beginning to look a lot like Christmas!
WOD~ "12 days of Crossfit"
1- Plank (5 sec hold)
2- DB thruster
3- AB mat sit ups
4- pull ups
5- BURPEES
6- box jumps
7- push ups
8- kb swings
9- DB squat clean and press
10- Jumping lunges
11- KTE
12- DU
So the first round is just one plank hold. Then the second round is 2 dumbbell thrusters and 1 plank hold. The third is 3 AB mat sit ups, 2 db thrusters and 1 plank hold. This continues so that the 12th round incorporates all 12 movements.
Post times and weights to comments!
WOD~ "12 days of Crossfit"
1- Plank (5 sec hold)
2- DB thruster
3- AB mat sit ups
4- pull ups
5- BURPEES
6- box jumps
7- push ups
8- kb swings
9- DB squat clean and press
10- Jumping lunges
11- KTE
12- DU
So the first round is just one plank hold. Then the second round is 2 dumbbell thrusters and 1 plank hold. The third is 3 AB mat sit ups, 2 db thrusters and 1 plank hold. This continues so that the 12th round incorporates all 12 movements.
Post times and weights to comments!
The AM Crew
ReplyDeleteBecky ~ 44# KB / 25# DB / 38:17
Bob ~ 53# KB / 30# DB / 36:30
John ~ 44# KB / 20# DB / 38:27
Tracy ~ 35# KB / 15# DB / 37:17
Happy Holidays fellow CF Peeps!!
The Eve Crew:
ReplyDeleteDina ~ 32:59
Diane ~ 35:30
Nick ~ 28:03
Gary ~ 36:09
Irene ~ 46:41
Mike ~ 52:57
To Brett and my CF groups / clients.... Thank you! Thank you! Thank you! We are so touched to be working with such AMAZING people. You are such a determined, inspiring, generous and fantastic group and we are so lucky that we have you in our lives. Thank you for all you do, for being you and for the generous gifts. We really appreciate it. New Year.... New Fun! :)
ReplyDelete