Warm-Up.
Full Body CARs Routine
Followed by…
Kettlebell Complex x 2-3 sets:
Halos x 5 each direction
Press x 5 each side
Windmills x 5 each side
Bottom’s Up Carry x 50 yards each side
Single-Arm Front Rack Alternating Reverse Lunges x 6
Rest as needed
Then…
A little holiday treat, Invictus style. Perform the movements to the tune of:
“12 Days of Christmas”
1 – 100 Meter Run
2 – Burpee Box Jump-Overs
3 – Stationary Dips
4 – Toes to Bar
5 – Burpees
6 – Dumbbell Grounds to Overhead
7 – Push-ups
8 – Jumping Lunges
9 – Kettlebell Swings
10 – Shoulder to Overhead
11 – Goblet Squats
12 – Pull-Ups
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Meter Run
2 – 2 Burpee Box Jump-Overs; 100 Meter Run
3 – 3 Push-Ups; 2 Burpee Box Jump-Overs; 100 Meter Run
4 – 4 Toes to Bar; 3 Push-Ups; 2 Burpee Box Jump-Overs; 100 Meter Run
. . . and so on.
This would be sweet normally but being in a non CrossFit gym right now this workout is impossible. I’ll have to save it for later.