12/23/2020

23
Dec

12/23/2020

CrossFit Natomas – CrossFit

Santa’s 12 Days (Time)

1 – 10 Double Unders

2 – Muscle Ups (Bar or Rings)

3 – Toes to Bars

4 – Stone to Shoulders (90/70)

5 – Handstand Push Ups

6 – DB Squats**

7 – DB Hang Power Cleans**

8 – DB Deadlifts**

9 – Burpees onto a Plate (45#)

10 – DB Step Ups (24″/20″)

11 – Box Jumps (24″/20″)

12 – Devil Presses**

**DB Weights:

Men: 40-50lb

Women: 25-35lb
**40 Minute Time Cap

Scaling Options:

1 – 20 Single Unders

2 – 2 Jumping Muscle Ups

2 Strict Pull Ups

4 Ring Rows

3 – Candlesticks

Leg Raises

4 – Use a heavy MB

5 – DB Push Presses