“12 Days of CrossFit Bodyweight Edition”
** add weight if you have it 1 burpee over towel 2 squats** 3 pushups 4 situps** 5 tuck jumps** 6 mountain climbers (R+L=1) 7 hollow rocks 8 walking lunge steps** 9 jumping jacks 10 Superman rocks 11 high knees (R+L=1) or jump rope (doubles or singles) 12 lateral hops (R+L=1) done over a […]
“Be a skeptic”
Lift: 5min emom (light for speed) Pc+clean+jerk Into: 10 mins to est CLEAN + jerk (1+1 x 2) Wod: 5 min ME each Max cals Run ( goal 1000-1200m) 1 min rest Max cals Ass.Bike (goal 50-70 cals) 1 min rest Max cals Ski erg (Goal 1250m) Buyout: 100 banded side crunches (eS)
“Fran chills the F out”
Wod: Fractured Fran 15 thrusters 95/65 G-115/85 15 pull-ups G:c2b 1 min rest 3rft Into: Yoga with Judy 20 min amrap Stretching for time
“We’re all just children in adult suits”
Lift: Jerk BNK + jerk 5sx(1+2) @ 50% Wod: recovery 500 m row 30 k-swings 4rft Core buy out: Pallor press 3sx50r each side
“When the milk hits”
Lift: Hs snatch Wod: 1. Air runner Shoulder taps 2. Bike Suitcase hold (55/35) 3. Ski Erg Step-ups 4. Erg Russian twists
“Wheezing laugh“
Lift: 15 min to establish HS SNATCH Drop to 90% 3sx1r Wod: 12 min amrap 50 single unders 25 step overs 4 Turkish get upset (2 each side) Core buy out: 10 min dealers choice stretch
