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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, DEC 21ST WOD

Posted: Dec 20, 2018
Categories: WOD
Comments: 0

Warm-up

Tabata row, bike or ski. Increasing intensity

Strength/Skill

None- warm up each sandbag movement 

Demo video: https://www.youtube.com/watch?v=bcKukFDChYA

Conditioning:

Brute Force 12 DAYS OF CHRISTMAS:
For time, 45min cap:
1 Thruster
2 High Pulls
3 Pushups
4 Lateral hops (L+R=2)
5 Brute Force Burpees
6 Front Rack Lunge (L+R=2)
7 Bag Swings
8 Bear Hug Squats
9 Ground to Shoulder
10 Back Squats
11 Shoulder to Shoulder (L+R=2)
12 Get up


*Performed with 60/40 (green/red) sandbag, like the song:
Round 1= 1 rep of movement 1
Round 2= 2 reps of movement 2 + 1 rep of 1
Round 3= 3 reps of movement 3 + 2 reps of 2 + 1 rep of 1

 

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CrossFit Down Valley - 101 Airpark Dr. #B9, Gypsum, CO 81637
Gypsum Colorado CrossFit, Eagle Colorado CrossFit, Edwards Colorado CrossFit, Avon Colorado CrossFit, Eagle-Vail Colorado CrossFit, Vail Colorado CrossFit.