12/22/2014

ANNOUNCEMENTS 

In case you don't have Facebook...... 2014 CrossFit Plexus Awards: http://youtu.be/jLIf0NE6KOA

WARM UP

Roll Feet
Bergener

Air Squats
In Line Lunges
Push Ups
Down Dog
Pass Through

SKILL

Understanding the WOD

BUY IN

Mov't Prep

WOD

"12 Days of Christmas"

*After completing the first movement begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 2 HSPU + 1 Clean, then 3 Front Squats + 2 HSPU + 1 Clean  , etc.

For Time:

- 1 Clean (95/135)

- 2 Hand Stand Push Ups

- 3 Front Squats (95/135)

- 4 Sumo DeadLift High-Pull (95/135)

- 5 Sit Ups

- 6 Box Jumps (20/30)

- 7 Burpees

- 8 Push Ups

- 9 Wall Balls (14/20)

- 10 Kettle Bell Swings (35/45)

- 11 Deadlifts (95/135)

- 12 Thrusters (95/135)

Here are last years scores for those of you who did this.... 

CASH OUT

Recover

MOBILITY

Hips and Shoulders with band and foam roller