Workout of the Day

Warm Up 2 Rounds of: Row 250m Squat to Stand x 5 Scap Push Up x 10 Push Press x 10 (45/35)   Workout of

Warm Up 2 Rounds of: Row 60 seconds Hollow to Arch Rolls x 10 Dislocate x 10 T Push Up x 10 hollow arch rolls

Warm Up Run 250m Then 2 Rounds of: Inchworm x 5 Sumo Good Morning x 10 KBS x 15 Workout of the Day A. 4

Warm Up Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then Goblet Squat x 10 @ 30X1 Scap Pull Up x 10 Workout of

Workout of the Day In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30

Workout of the Day 12 Days of CrossFitty Christmas 1 250m Row 2 Muscle Ups Or Burpee Pull Up 3 KB Thruster (53/35) 4 Burpee