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
