‘Twas the Night Before Christmas…

Dec 24th, 2019

Category: CrossFit

‘Twas the Night Before Christmas…

TIM – KB Lunges

Upcoming Holiday Schedule
Today 12/24– Xmas Eve – CrossFit Classes will be run in Southie Green only today at 530, 630, 9, 10 &11am. CTX will run at 6am. The box will close at noon.
Wednesday 12/25 – Merry Xmas! The only day of the year CrossFit Southie is closed. Enjoy your time with family and friends!
We will be running one box (Southie Green) only all week Between Xmas and New Years for All Levels CrossFit Classes. Come on in and get your fitness on!
Thursday 12/26 – All levels classes in Southie Green @ 11am, 12pm & 3pm. Open Gym 1-3pm.

Warm-up
2 Rounds
:45 Work/:15 Rest
-Alternating Russian KB Swing
-Goblet Squat with KB Press out in front at bottom
-Windshield Wiper with Barbell

Mobility
Lax Ball Glute Rolling

Strength
E2MOM10
Overhead Squat
5-4-3-2-1 (Descend in reps each set)

WOD
16-14-12-10
Kettlebell Lunges 1.5|1
Toes to Bar

When finished rest 1 minute then complete

32-28-24-20
Kettlebell Swings
Sit-ups

Level 2- 1|0.75
Level 1- 0.75|0.5
ADV – Double KB lunge; GHD Sit Ups

Extra Work
21 Power Clean 135|95
21 Strict HSPUs
15 Power Clean 185|125
15 Strict HSPUs
9 Power Clean 225|155
9 Strict HSPUs

Sub with Strict DB press or scale reps. Scale PC weights as necessary. Scale to complete in under 10 mins.