December 24,2021

United Performance Fitness and Training Center - CrossFit

Metcon (Time)

12 Days of Christmas:

1 Thruster - 95/65#

2 Shoulder to Overhead - 95/65#

3 Hang Power Clean - 95/65#

4 Deadlifts - 95/65#

5 Lateral Burpee Over Bar

6 Box Jump Overs - 24/20″

7 Double Unders

8 DB Front Rack Reverse Lunges - 50/35# per hand

9 Jumping Air Squats

10 Pull Ups

11 TTB

12 DB Devil Press - 50/35# per hand

*At Home No/Equipment Option:

1 Thruster - 95/65#

2 Shoulder to Overhead - 95/65#

3 Hang Power Clean - 95/65#

4 Deadlifts - 95/65#

5 Lateral Burpee Over Bar

6 Box Jump Overs - 24/20″

7 Double Unders

8 DB Front Rack Reverse Lunges - 50/35# per hand

9 Jumping Air Squats

10 Pull Ups

11 TTB

12 DB Devil Press - 50/35# per hand

Or….

Christmas Throwdown:

With a partner - Snowman Drawing Edition:

Base Snowball = 100 Double Unders ⁣

Body Snowball = 75 Cal Row ⁣

Head Snowball = 50 Burpees ⁣

Hat = 100 Double Unders ⁣

Eyes = 75 Cal Row ⁣

Nose = 50 Air Squats (each)⁣

Mouth = 100 Double Unders ⁣

Pipe = 75 Cal Row ⁣

Arms = 50 Burpees ⁣

Buttons = 100 Double Unders ⁣

Scarf = 75 Cal Row ⁣

Eyebrows = 50 Walking Lunge steps (each) ⁣

*In pairs. Once you complete each movement, you may move to your board and draw the next part of the snowman - you cannot move from one exercise to the next until ALL reps have been completed for that movement and you draw that portion of the snowman. There are two scores for this workout - 1. Fastest time to complete the snowman and 2. Best Snowman drawing picked by the UPF community.