Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com
Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com

CrossFit | 12242018

RADD CrossFit – CrossFit

Happy Birthday Bryce!!

Today’s Schedule
8:00 – 11:00 AM Open Gym
8:30 & 9:30 AM CrossFit Group Classes

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Warm-up

Warm-up (No Measure)

2 Sets…

5 Reps of each movement

Determine standard for the WOD

Metcon

12 Days of Christmas (Time)

For Time…

1 Power Snatch (95/65)

2 Handstand Push Ups

3 Bar Over Burpees

4 Pull-ups

5 Toes To Bars

6 Push-ups

7 Front Squats (95/65)

8 Wall Balls (20/14)

9 Box Jumps (24/20)

10 Front Rack Lunges (95/65)

11 Kettlebell Swings (53/35)

12 Thrusters (95/65)
**This is not a partner workout**

Start with one rep of the Power Snatch, then 2 Handstand Push Ups and 1 Power Snatch, then 3 Bar Over Burpees, 2 HSPU, 1 Power Snatch…

Continue until you complete 12 Thrusters, 11, 10, 9, 8, 7,6, 5, 4, 3, 2, 1

Sing the song and it will make sense…

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