Workout of the Day

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

Warm Up Row 300m Dynamic Drills Then 2 Rounds Dislocate x 10 Bar Tap (Kips) x 10 Scap Push Up x 10 Workout of the

Warm Up Jumprope 3 minutes Then 2 Rounds Scap Pull Up x 5 Good Morning x 10 T Push Up x 10 Workout of the

Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 OHS x 10 SA KBS x 5 per Workout of

Workout of the Day In teams of 4, complete 5 sets each for time of: Run 250 Thruster x 15 (95/65) OR Wallball Pull Up

Warm Up Jumprope 3 minutes Then 2 Rounds Walking Lunge x 1 length Wall Walk x 2 Workout of the Day A. 4 Sets A1: