CrossFit – Sat, Dec 20
General Warm-up
“12 Days of Misfit-mas” 2k25 (Time)
Performed like the song, with a partner
1 Synchro Wall Walk
2 Synchro Box Jumps 24/20″
3 Synchro Single DB Step Ups 50/35lbs to 24/20″
4 Toes to Bar, each
5 Second Hanging L-Sit Hold, each
6 Synchro Burpees
7 Synchro Dumbbell Snatch 50/35lbs
8 Synchro S-arm DB Thruster 50/35lbs
9 Push Ups, each
10 Calorie Row or Ski each
11 Synchro S-arm Devil’s Press 50/35lbs
1200m Bike split anyhow
Feel: Cardio/Gas
Pace: Sustain
Target Score: Before Santa comes
Bench Press (Compare to 10/11/25
Bench Press
10 @ 50%+ 5lbs
10 @ 50% + 10lbs
AMRAP @ 50% +15lbs
Ski 500m Between Sets to Flush)
EXTRA CREDIT
5 Minute Machine, last :10 of each minute hard
-Then-
3 Rounds
10 Squats > Medball Squats > Wall Balls
10 Kettlebell Swings
:15 Handstand Hold
R1>R2>R3