CROSSFIT
Monday 12/23
“STRENGTH”
EMOM 1:30 x 4 Sets each, alternate between:
6 Front Squats @ 30X1
30 Walking Lunge Steps
“CONDITIONING”
Open:
AMRAP 9 minutes:
3-6-9-12..etc.
Power Cleans (135/95)
Toes to Bar
Performance:
AMRAP 9 minutes:
3-6-9-12…etc.
Power Cleans (115/75)
Toes to Bar
Fitness:
AMRAP 9 minutes:
3-6-9-12..etc.
Power Cleans (95/65)
Hanging Knee Raises
Tuesday 12/24
Last Class @ 12pm
“CONDITIONING”
Teams of 2. Trade Reps. Run Together.
Open/Performance:
AMRAP 25 minutes:
10-20-30-40-50…etc.
Wall Balls (20/14) (14/12)
Calorie Row
Box Jumps (24/20)
Calorie Bike
Push Press (75/55) (65/45)
200m Run
Fitness:
AMRAP 25 minutes:
10-20-30-40-50…etc.
Wall Balls (12/8)
Calorie Row
Box Jumps (20/16)
Calorie Bike
Push Press (45/35)
200m Run
Wednesday 12/25
CLOSED
Thursday 12/26
9:00 am Only
Teams of 2. Trade Movements.
AMRAP 16 minutes:
15 Kettlebell Swings (53/35)
200m Run
30 Double Unders -or- 60 Singles
15 Pull-ups
200m Run
REST 5 minutes:
AMRAP 16 minutes:
21 Thrusters (95/65)
15 Bar Facing Burpees
9 Calorie Bike
Friday 12/26
9:00 am Only
Teams of 2. Trade Every 1:00.
AMRAP 10 minutes:
50/40 Calorie Row
50 Box Jumps (24/20)
REST 5:00
AMRAP 10 minutes:
50/40 Calorie Bike
50 Push Press (95/65)
REST 5:00
1-Mile Partner Relay (4 x 400)
BOOTCAMP
Monday 12/23
AMRAP 9 minutes:
3-6-9-12..etc.
DB Thruster
Burpees
REST 5:00
AMRAP 15 minutes:
200m Run
250m Row
20 Kettlebell Swings
