241216

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Merry Christmas Eve!!

Use the movements as your warm up,

EG. do some burpees, grab the bar and warm up your barbell movements, add some weight, do some burpees, get your muscle up options set, get your pull up bar movements ready, do some burpees, etc…

Have fun it’s Christmas!!

Fitness & Performance

Metcon (Time)

“12 Days of Crossaxed”

1 Snatch 85kg / 50kg

2 Muscle-ups

3 Power Cleans 85kg / 50kg

4 Box Jumps 30” / 24”

5 HSPU

6 Bar Facing Burpees

7 Deadlifts 85kg / 50kg

8 Toes to Bar

9 Wall Balls 20# / 14#

10 Pistols (each side)

11 Chest to Bar Pull-ups

12 Front Squats 85kg / 50kg
*One weight for all barbell movements

Scaling:

Snatch weight

2 Burpee Pull ups

Power Clean weight

Box height

Sand Bag Thruster

Bar facing burpees

Deadlift weight

Knee raise or Sit-up

Wall ball weight

Pistol squat to box / air squats

Banded Pull-ups or Ring rows

Front squat weight

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