CrossFit 12/23/2022

22
Dec

CrossFit 12/23/2022

CrossFit Mile Zero – CrossFit

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Workout (Time)

12 Days of Christmas

Freedom (RX+)

12 Days of Christmas

1 Rope Climb

2 Squat Cleans (155/105)

3 Muscle Ups

4 Burpee over Bar

5 Deadlifts (155/105)

6 Handstand Push Ups

7 Toes to bar

8 Wall Ball (20/14)

9 Box Overs (30”/24”)

10 Back Rack Lunges (155/105)

11 Chest to Bar

12 Thruster (155/105)

Independence (RX)

12 Days of Christmas

1 Pull Up

2 Shoulder to Overhead (75/115)

3 Power Cleans (75/115)

4 Burpees

5 Deadlifts (75/115)

6 Hand Release Push Ups

7 Toes to bar

8 Wall Ball (14/10)

9 Box Step Ups (20/24)

10 Lunges (75/115)

11 Jumping Pull Ups

12 Thruster (75/115)

Target time: 25-30 minutes

Time cap: 45 minutes

Pick a weight that you can handle, it’s going to get long.

Settle in to a maintenance pace and then send it when you finish your thrusters!

Cooldown/Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)