Crossfit Garage – CrossFit
Metcon
Choose on of the Metcons not both, we have used so many options in the past, we are giving you the option to pick…
12 Days of Christmas #2 (Time)
1 Cluster
2 jerks
3 pull ups
4 T2B
5 Push press
6 Kettlebell Swings 53/35
7 jumping lunges
8 Dips
9 Box Jump overs (24″/20″)
10 push ups
11 goblet squats 53/35
12 burpees
Weight is 95/65 for everything
Rx+
1 Cluster
2 jerks
3 pull ups
4 T2B
5 Push press
6 Kettlebell Swings 70/53
7 jumping lunges
8 Ring Dips
9 Box Jump overs (24″/20″)
10 HSPU
11 goblet squats 70/53
12 burpees *wear a vest 20/14 back to day 1
All weight is 135/95
Time Cap:50 min
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
Why?
Its Christmas Eve so we are doing as many movements as possible!!!! Stay fit through the holidays!
Reference
BioMetrics Weight (Time)
Set on the InBody and add your metrics $10
Its measured in time b/c if we do weight then UP is a PR.
I’m using time b/c down is a PR