12 Days of Christmas
1 Muscle up
2 Man Makers 35/25
3 HSPUs
4 Pistols
5 KB SDHPs 24/16k
6 Kettle Bells 24k/16k
7 Burpees
8 Pull ups
9 Push up
10 Box Jumps 24/20 inch
11 Alt KB Snatches 24/16k
12 Wall Balls 20/14/lbs
Done like the song, 1, 2-1, 3-2-1
BTAC/BUCF will be open 6-10am
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Location
2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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3 comments:
30:33 16k on KB snatch
Matt- 33:44 rx'd , 2014, 59:01
35:34 did 1 pull-up and dip in place of muscle ups, used 10lbs for man makers. 16k kettlebell for all except used yellow one for snatches. Somewhere in the middle I switched from burpees to hand release push ups. wall ball 14 lbs.
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