CrossFit Black Ridge – CrossFit
Class times For Christmas Eve are 730am and 930am only!
Warm-up
Warm-up (No Measure)
2 QUICK ROUNDS…
5 Bootstrappers
10 Squat Jumps
2 QUICK ROUNDS…
5 Push Ups
10 Plank Shoulder Taps
2 QUICK ROUNDS…
10 Empty Barbell Deadlift
5 Muscle Clean + Push Press
Workout
“12 DAYS OF NCFIT” (Time)
FOR TIME*
Day 1 – 100m Run
Day 2 – Power Clean (185/125)|(135/95)
Day 3 – Burpees to a Plate
Day 4 – DB Push Press (50/35)|(35/20)
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH (45/35)|(35/25)
Day 8 – Wall Balls (20/14)|(14/10)
Day 9 – Deadlifts (185/125)|(135/95)
Day 10 – Walking Lunges
Day 11 – DB Thruster
Day 12 – Bar Muscle-Ups (RXP is a shot of Fireball or Egg-Nog before starting the 12th day)
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.