CrossFit Trafford – CrossFit
Warm-up
Warm-up (No Measure)
2 QUICK ROUNDS…
5 Bootstrappers
10 Squat Jumps
2 QUICK ROUNDS…
5 Push Ups
10 Plank Shoulder Taps
2 QUICK ROUNDS…
10 Empty Barbell Deadlift
5 Muscle Clean + Push Press
Workout
12 Days of Christmas 2019 (Time)
FOR TIME*
Day 1 – Rope Climb
Day 2 – Bar MU
Day 3 – Deadslift @75%
Day 4 – Devil Press @22.5/15
Day 5 – DB Thruster @22.5/15
Day 6 – Burpee Over Bar
Day 7 – Alt. DBall Clean O/ Shoulder @40/25
Day 8 – Alt. DB Power Snatch
Day 9 – Alt. legs DB O/head Lunge
Day 10 – TTB
Day 11 – C2B
Day 12 – DB Strict Sit Up
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.