24 December 2016

a slightly different version ...

a slightly different version ...

Article: Can Your Grandmother Do CrossFit?

Warm-up
5-5-5-5 (x 2-3)
Empty Bar:
Muscle Clean - Front Squat - Shoulder Press - Thruster

Mobility
T-spine smash (balls)
Trap S&F(ball)
Hamstring S&F(ball / bar)
Triceps S&F(ball / bar)

Metcon
12 Days of Christmas ...
1. Bar Muscle-up
2. Strict Pull-ups
3. High Hang Cleans (95/65#)
4. Burpees over the Bar
5. Wall Balls (20/14#)
6. Box Jumps (24/20#)
7. Front Squat (95/65#)
8. Sit-ups
9. Shoulder to Overhead (95/65#)
10. Ball Slams (30/20#)
11. Kettlebell Swings (70/53#)
12. Power Snatch (95/65#)

Need:
a bar (95/65#)
wall ball (20/14#)
slam ball (30/20#)
Box
Ab mat
Kettlebell (70/53#)