Wednesday Crossfit WOD – 12 Days of Fitness

02 Dec
0

A) Mobility 

Thoracic Spine Smash 

Banded Hamstring PNF stretch

B) Warm Up

75 Du's

5 Pike Push Ups

10 Squats 

15 Lunge Rotations 

10 Squats

5 Pike Push Ups

75 DU's

C) Strength

Only 1 warm up set needed 

16 minutes (8 sets) 

Deadlift *Set 1 – 8 reps @ 55% *Set 2 – 6 reps @ 65% *Set 3 – 4 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 101% *Set 8 – 1 rep @ 101-105%

D) WOD

25 Minute Cap

2 Rounds of 

“12 Days of Thankfulness”

(60/40) 1 Set of 100 DU's 2 Man-Makers  3 Thrusters  4 Bar Facing Burpees  5 Handstand Push-Ups / 2 Wall Walks  6 Push Press 7 Kettlebell Swings (32/24) 8 Bent Over Row 9 V-Ups 10 Reverse Barbell Lunges  11 Barbell Press Ups 12 Clean & Jerk

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