GMCF Workout - Wednesday, December 23rd 2015

Warm-up:

2 Rounds...

  • 10 Russian KB Swings
  • 10 See-saw steps
  • 10 Air Squats
  • 10 Alternating plank reaches
  • 10 Lunges
  • 10 Hanging Shrugs

Workout: "The 12 Days of Crossfit"

  • 1 Power Clean (155/105)
  • 2 Ring Dips
  • 3 Burpees
  • 4 Pull Ups
  • 5 Toes-to-bar
  • 6 Push Ups
  • 7 Air Squats
  • 8 Jumping Lunges
  • 9 Box Jumps (24/20)
  • 10 Wall Balls (20/14)
  • 11 KB Swings (24/16)
  • 12 KB Thrusters (24/16)

**Workout is excecuted like the song is sung. 1 pc, 2 ding dips, 1 pc, 3 burpees, 2 ring dips, 1 pc, etc