Monday 12.23.24
Death By Burpee:
20 MIN EMOM:
Min 1 – 1 Burpee
Min 2 – 2 Burpee
Min 3 – 3 Burpees….
…etc until 20:00 increasing by 1 burpee each minute
Finisher:
5 Min AMRAP:
10 Bicep Curls
5 Push Ups
10 Ring Rows
Tuesday 12.24.24 Move 45 At Home
12 Days of CrossFit
For Time:
1 Thruster (115/75#)
2 Front Squats (115/75#)
3 Hang Power Cleans (115/75#)
4 Deadlifts (115/75#)
5 C2B Pull-ups
6 Toes-to-Bar
7 Burpees
8 KB Swings (1.5/1.0 pood)
9 Box Jumps (24/20″)
10 Hand Release Push-ups
11 Wall Balls (20/14#)
12 oz Beer (or 12 Wall Walks)
Wednesday 12.25.24
Happy Holiday Rest!
2 Mile Walk (if you need the movement)
Thursday 12.26.24 Move 45 At Home
4 SETS FOR MAX REPS
1:00 – Reverse Lunges
1:00 – Sit Ups
1:00 – Single DB Flutter Kicks**
**Hold DB at extension above chest
-1:00 Rest b/t Sets-
Friday 12.27.24
20 MIN AMRAP:
20 Wall Balls
2 25′ Bear Crawls
20 Weighted Sit Ups
2 Heavier Kettlebell Swings
Split Work As Needed Between Partners.
Saturday 12.28.24
On a 21:00 Clock:
Max Calorie Bike or Row
Every 3:00, including 0:00, complete the following:
14 Alt. Skater Jumps
10 Alt. DB Dead bugs*
*Athletes should set up for dead bugs, holding a single DB locked out perpendicularly to the floor.