15 12 18 – Savage Saturday

From the Blog

15 12 18 – Savage Saturday


CrossFit St. Albans – CrossFit

Warm-up

Coaches Warm Up (No Measure)

Coach led warm up and pre activation

Metcon

Metcon (Time)

12 Days of Christmas!

Partner WOD – movements are either synchro or IGYG

1 Turkish Get Up – synchro (alternate arms each round)

2 200 m row – (100 each) IGYG

3 C2B/pull ups – synchro

or ring rows – IGYG

4 Goblet squat with dumbbell – synchro

5 Hand release push ups – synchro

6 Dumbbell snatch – synchro

7 Knees to elbow/ab mat sit ups – synchro

8 Dumbbell thrusters (4 each side) – synchro

9 Down Ups – synchro

10 Dumbbell push press (5 each side) – synchro

11 Box Jumps (20/24″) – IGYG

12 Overhead lunge (6 each side) – synchro

RX – 15/10kg dumbbells

RX+ – 22.5/15kg dumbbells