CrossFit Kennett Square – CrossFit
Conditioning
12 Days of Fitness (Time)
1 – Lap (200m)
2 – Push-ups
3 – Toes-to-Bar
4 – Box Jumps (24/20)
5 – Burpees
6 – Pull Ups
7 – Sit Ups
8 – DB Snatches (50/35)
9 – Wall Ball (20/14)
10 – American Kettle Bell Swings (70/53)
11 – Lunges each leg
12 – Handstand Push-ups
Like the song (1, then 2 & 1, then 3, 2 & 1, then 4, 3, 2, &1…etc.)
12 Days of Christmas Barbell (Time)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 OHS
12 Sumo Deadlift High Pulls
Rx: 95/65
(Like the song. . . 1, then 2+1, then 3+2+1, then 4+3+2+1, etc.)