CrossFit Upper Keys – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Box – Step Ups

10 Up Downs

10 Hand Release Push-Ups

10 Front Lunges

10 Russian KB Swings

10 V-Ups

10 Kip Swings

10 Wall Ball Squats

Metcon (Time)

12 DAYS OF THANKFULNESS (Time)

1. 200 Meter Run

2. Burpees

3. Dumbbell Thrusters (35/20)

4. Box Jump Overs

5. Hand Release Push-Ups

6. Pull-ups

7. Kettle Bell Swings (53/35)

8. Alternating Dumbbell Snatches (35/20)

9. Toes To Bar

10. Stationary DB Lunges (35/20)

11. Wall Balls (20/14)

12. Man Makers (35/20)

Just like the song “12 Days of Christmas”

Shoutout to CrossFit Lifted for the WOD

Workout

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