Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller)

“1min each side”

Wall Forearm Roll

Wide Hip Opener

Pigeon

Frog + T-Spine Rotation

Lat Roll

(10min cap)

*8 min warm up

12 Days of Christmas (Time)

“For Time”

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Presses

5 Back Squats

6 Push Presses

7 Thrusters

8 Squat Cleans

9 Push Jerks

10 Hang Power Snatches

11 Overhead Squats

12 Sumo Deadlift High-Pulls

Use a single barbell throughout (95/65 lb)
“12 Days of Christmas” WOD complete each exercise in decending order, adding one exercise per round. Like this: 1, then 1-2, then 1-2-3, then 1-2-3-4, etc. – all the way to 1-2-3-4-5-6-7-8-9-10-11-12