21-December-2018 – CrossFit

CrossFit Trafford – CrossFit

🎄12 DAYS OF CHRISTMAS 🎄

Warm-up

Warm-up (No Measure)

MOBILITY

– Glute / Hip

– Hip / Groin

With a barbell:

5x Down / Finish

5x Elbows High & Outside

5x Muscle Snatch

5x Power Snatch

5x Snatch

Metcon

12 Days of Christmas (CF Trafford) (Time)

1 Sumo High Pull 45/30kg

2 Thrusters 45/30kg

3 Push Press 45/30kg

4 Power Cleans 45/30kg

5 Snatches 45/30kg

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 45/30kg