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Wednesday

25
Dec

Wednesday

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Scap Pull-Ups

5 Kipping Swings

5 Inch Worms + Push-Up

5 Jumping Squats

5 Up Downs

Workout

12 Days of Christmas Home WOD (Time)

1- 100 yard run (no space? :30 sec high knees)

2- 5 yd bear crawls (10yds total)

3- standing broad jumps

4- candlestick roll ups (google it)

5- burpees

6- walking lunges

7- push-ups

8- sit-ups

9- mt. climbers

10- jump squats

11- Arm haulers (4 equals 1 rep)

12- Rock climbers (4 mt climber + 1 push-up + 1 rep)

*complete like the song*

Day 1

Day 1+2

1+2+3

1+2+3+4 and so on…

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
RECOVERY OPTION

Sets 1,3 & 5 – Barbara @ Smooth Pace

Sets 2 & 4 – Row or Bike 5:00 for Cals

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Pedal on Bike

3:00 Foam Rolling Quads

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