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CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Metcon

Metcon (Time)

12 Days of Christmas

1- HSPU

2- Thrusters (95/65)

3- T2B

4- Burpees

5- Pull Ups

6- G-2-OH (95/65)

7- Box Jumps (24/20)

8- Squats (95/65)

9- KB Swings (24/16)

10- Wall Balls (20/14)

11- Deadlifts (95/65)

12- 1000m Row

1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, etc

To RX you must:

1- do prescribed weight/height

2- 25lb plates with AB mat for HSPU

3- full extension on thrusters and G2OH with arms by ears and break parallel in squats/wall balls (also hitting target)

4- KB all the way up overhead with arms by ears

Oh the JOY!