CrossFit Upper Keys – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

7/5 Cal Bike

7 Wide Stance Good Mornings

14 Alt. Single DB Front Rack Lunges

7/7 SA Push Press

7 Goblet Front Squat

Workout

“12 DAYS OF CHRISTMAS” (Time)

FOR TIME*

Day 1 – Sumo Deadlift High-Pull (75/55)

Day 2 – Thrusters (same)

Day 3 – Push Presses (same)

Day 4 – Power Cleans (same)

Day 5 – Power Snatches (same)

Day 6 – Kettle-Bell Swings (53/35)

Day 7 – Pull-ups

Day 8 – Wall Balls (20/14)|(14/10)

Day 9 – Box Jumps (24/20)

Day 10 – Double-Unders

Day 11 – Burpees

Day 12 – Overhead Walking Lunges (45/25)

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

PARTNER WOD: ODD NUMBERS ROUND UP ONE REP — THEN SPLIT ALL REPS EVENLY

“12 DAYS OF CHRISTMAS” (Time)

FOR TIME*

Day 1 – Sumo Deadlift High-Pull (75/55)

Day 2 – Thrusters (same)

Day 3 – Push Presses (same)

Day 4 – Power Cleans (same)

Day 5 – Power Snatches (same)

Day 6 – Kettle-Bell Swings (53/35)

Day 7 – Pull-ups

Day 8 – Wall Balls (20/14)|(14/10)

Day 9 – Box Jumps (24/20)

Day 10 – Double-Unders

Day 11 – Burpees

Day 12 – Overhead Walking Lunges (45/25)

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

PARTNER WOD: ODD NUMBERS ROUND UP ONE REP — THEN SPLIT ALL REPS EVENLY

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