Måndag 20 december

“12 Days of CFKD-mas”

1 Hang Squat Clean @ 70/47.5kg
2 Burpee box jump @ 75/60cm
3 HSPU
4 Alternating Pistols (2 each leg)
5 Toes to bar
6 Box jump overs @ 75/60cm
7 Shoulder to overhead @ 70/47.5kg
8 KB Candlestick rolls @ 16/12kg
9 Deadlifts @ 70/47.5kg
10 Wall balls @ 9/6kg
11 Bar muscle ups
12 Wall Walks

Completed as:

1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
6-5-4-3-2-1
etc.

NOTES:
The CrossFit Karlstad Christmas workout – this one will be…intense.
Anyone who has done a workout in this traditional Christmas rep scheme format will know that the reps quickly add up. Start verrrry paced, the first rounds will zip by which will make it tempting to increase the pace but bear in mind that once you get through your SECOND round of deadlifts, you’re roughly HALFWAY through the total reps of the workout!

Crossfit Karlstad