23-December-2017 – CrossFit – 12 Days of Christmas

CrossFit Trafford – CrossFit

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Warm-up

Warm-up (No Measure)

Hip / Glute Mobility

Lunge / Groin Mobility

5 Mins – Movement demo

10 Mins to get to working weight – recommend doing this with the Thruster, as it’ll warm everything up

Metcon

12 Days of Christmas (CF Trafford) (Time)

1 Sumo High Pull 60/40kg

2 Thrusters 60/40kg

3 Push Press 60/40kg

4 Power Cleans 60/40kg

5 Snatches 60/40kg

6 KB Swings 24/16kg

7 Pull Ups

8 K2E

9 Box Jumps 24/20″

10 DUs / 30 Singles

11 Burpees

12 O/Head Alternating Lunges 60/40kg