9am Group from 12 Days of CrossFit
**INGUZ Hours for Thursday, December 26th**
8:00am – MOVE 45
9:00am – CrossFit
10:00am – Open Gym
11:00am – CrossFit
WOD
“Punching Bag”
5 Rounds x 3 min AMRAP:
10 Power Cleans (95/65#) Rx+ (115/75#)
20 Double Unders (30 Single Unders)
10 Reverse Lunges (95/65#) Rx+ (115/75#)
20 Double Unders (30 Single Unders)
* Rest 1 Minute Between Rounds *
* Post lowest rounds/rep total of the 5 rounds to the whiteboard.
MOVE 45
6 Rounds (45 sec of work : 15 sec of rest)
Station 1: Shuttle Sprints
Station 2: Walking Lunge
Station 3: Bike
Station 4: Tabletop bear crawl
After Party
1. Gymnastics Conditioning
For Time:
21-15-9 Handstand Push-ups
100-50-25 ft Handstand Walk
