Crossfit Garage – CrossFit

Warm-up (No Measure)

Banded Front Rack Stretch

10 Elbow Rotations (empty bar)

8 Good Mornings

10 Air Squats

10 Push-up to PIke

Specific:

One rep of each movement/review P.O.P

Metcon

Barbell Days of Christmas (Time)

Rx: 95/65

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerks

10 Hang Power Snatch

11 Overhead Squats

12 Sumo DL High Pull

This is the 12 Days of Christmas Barbell Style. Start off with first rep of DL, and then before moving on to HPC’s you must repeat the DL. Then before going to the FS, you must perform the DL, HPC then FS, and so on.

Bright Spot

Deadlift

Hang Power Clean

Front Squat

Shoulder Press

Back Squat

Push Press

Thruster

Clean

Push Jerk

Hang Power Snatch

Overhead Squat

Sumo Deadlift High Pull

Cool Down

1:00/Side Forearm Stretch

1:00 min/side lying back stretch (pull knees to the side, keep shoulders square)