Monday 12/23/24
Crossfit:
Back Squat x 2-3 reps
rest 2 minutes x 5 sets
+
Karen
150 Wallball Shots for time
Function:
Zercher Squat x 2-3 reps
rest 2 minutes x 5 sets
+
Karen
150 Wallball Shots for time
Tuesday 12/24/24
“12 days of Christmas”
1 – Pull-up/ Bar Muscle Up
2 – Thrusters 75/55
3 – Power Cleans 75/55
4 – Push-Ups
5 – Squat Jumps
6 – Deadlifts 75/55
7 – Sit-ups
8 – KB Goblet Squats
9 – Calorie Ski
10 – KB Goblet Reverse Lunges (53/35)
11 – Overhead Squats
12 – Burpees
Wednesday 12/25/24
CLOSED
Thursday 12/26/24
Crossfit/Function:
5 Sets:
400m Row
50 Double Unders
20 Situps
Rest 2 min bt sets
Friday 12/27/24
Crossfit/Function:
Box Step Ups x 14 Reps Alt. *DBs at sides*
Rest 2 min x 4 Sets
+
3 Sets:
100′ Sled Drag AHAP
-into-
10 Sandbag Squats
Rest 2 min between sets
Saturday 12/28/24
Crossfit:
20 minute Clock:
1000m Row (Buy In)
+
AMRAP in Remaining
10 Toes to Bar
10 Hang Power Snatches 95/65
Function:
20 minute Clock:
1000m Row (Buy in)
+
AMRAP in remaining time
10 Hanging Knee Raises
20 Alt. DB Power Snatch
Sunday 12/29/24
Crossfit/Function:
In Teams of 2:
200/180 Cal Bike Erg
200 Double Unders or 400 Single Unders
100 Push-ups
100 Air Squats