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Monday 12.25.23

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Workout of the Day

The 12 Rounds of Fitness!

12 Rounds For Time, starting with the first movement only and add the subsequent movement in each following round…

1 Wall Walk
2 Burpees
3 DB Thrusters
4 DB Push Press
5 DB Front Squats
6 DB Renegade Rows (total)
7 Sit Ups
8 DB Suitcase Reverse Lunge (total)
9 KB Swings
10 Kipping Knees to Elbows
11 Bike Calories
12 DB Snatches or KB Snatches (total)

Notes:
In round 1 perform 1 wall walk.
In round 2 perform 2 burpees and then one wall walk.
In round 3 perform 3 DB Thrusters, then 2 burpees, then 1 wall walk.
Continue in the same fashion, adding a new exercise each round.

There is a 25 minute time cap on the workout.

As noted above, renegade rows are 6 total alternating, 3 each side, reverse lunges are 8 total, 4 each side, and snatches are 12 total alternating, 6 each side.

Scaling Ideas!
Try to pick a DB weight that you can use for all of the movements. A good challenge would be to see if you can do the rows, squats, push presses, and thrusters in an unbroken complex each time. If you have one movement that is a big limiting factor, then a second set of weights might be appropriate.

Wall Walk: Scale back range of motion to an angled wall hold for 5-10 seconds OR Box Piked Handstand Hold x 10 seconds

Knees to Elbows: Get as close as you can! Knees above hips on each rep is a good goal


CrossFit Group Class Programming Template (WK2/2)


The cutest CFSBK Diorama by front desk legend Liz

HOLIDAY SCHEDULE

Monday 12/25 (Christmas Day)

CrossFit Group: 9/10/11
Open Gym: 9am-12pm

Everything else cancelled

Tuesday 12/26

6am & 7am CrossFit cancelled
Open gym starts at 8am

Otherwise normal schedule on Tuesday


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