Day: December 24, 2019

Christmas Eve

Fitness By The Sea – BTS | CrossFit

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Metcon

12 Days of Christmas (Time)

For Time:

1 – Squat Clean (135/95)

2 – Strict Pull Up

3 – Burpee

4 – Kettle Bell Swing (70/53)

5 – Golden Ring Dips

6 – Bike or Ski Calories

7 – Shoulder to Overhead (135/95)

8 – Toes to Bar

9 – Sit Up

10 – Deadlift (135/95)

11 – Pistols (Each Leg)

12 – Wall Walks

*Time Cap: 40 Minutes*

Sequence:

1

2,1

3,2,1

and so on – ends 12,11,10…1

Christmas Eve

Fitness By The Sea – BTS | 45

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Metcon

BTS|45 – Christmas Eve (Time)

For Time: 1, 2, 3….12

Goblet Squat (53/35)

Kettle Bell Swings (53/35)

Dumbbell Burpee (35/20)

Dumbbell Thruster (35/20)

10/7 Bike Calories

*Time Cap: 30 Minutes*

————————————————–

This Goes…

1 Goblet, 1 KBS, 1 DBB, 1DBT, 10/7 Bike

2 Goblet, 2 KBS, 2 DBB, 2 DBT, 10/7 Bike

3….

Until 12 of Each – Ending on 10/7 Bike Calories

Christmas Eve

Fitness By The Sea – BTS | 30

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Metcon

BTS|30 – 12 Days of Christmas (AMRAP – Reps)

AMRAP 20

1 – Ring Dip Hold

2 – Lunge (Each Leg)

3 – Kettle Bell Lunge (Each Leg)

4 – Suitcase Deadlift (Each Leg)

5 – Kettle Bell Swing

6 – Goblet Squat

7 – Bike Calories

8 – Ring Row

9 – Medicine Ball Clean

10 – Medicine Ball Sit Up

11 – Medicine Ball Twit (Each Way)

12 – Burpee Over Kettle Bell

*Go in Normal Order*