23 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

"12 Days Of Christmas"

"VITALITY 12 DAYS OF CHRISTMAS"

WITH A PARTNER

1. 12/6 CAL ROW/BIKE SPRINT

2. DEADLIFTS (275/145)

3. BURPEE BOX JUMPS (30/24)

4. T2B

5. SYNCHRO BAR FACING BURPEES

6. U/B THRUSTERS

7. TNG CLEAN AND JERKS

8. HEAVY WALLBALLS

9. C2B/CHIN OVER PULLUPS

10. PARTNER PUSHUP + HAND TAPS

11. PLYO LUNGES TO TARGET OR BIG LAP?

12. TRIPS REV BC (10 YARD TRIPS)

*34:42 (Mike Drew)

1. LOADING FOR RX (135/85)

2. IT FOLLOWS THE SONG. 1, THEN 2 AND 1, THEN 3, AND 2, AND 1, THEN 4,3,2,1 ETC. 

3. DEADLIFTS ARE 275

4. SYNCHRO BFB ARE POGO BAR FACING BURPEES.

Training Session (930a)

Jiu Jitsu (90m)