121916 – CrossFit

Warm-up
General Warm-up
Mobility
Movement Prep

Conditioning
The 7th Pain of Christmas
“Fight Gone Bad”
Three Rounds for Total Reps:
1 Minute Wall-ball Shots, 20#
1 Minute Sumo deadlift high-pulls, 75#
1 Minute Box Jumps, 20″
1 Minute Push-press, 75#
1 Minute Row (Calories)
1 Minute Rest