CROSSFIT 03/01/2022

A. Gymnastics (20 min)

in 8 min work up to a heavy 3 rep max Pullup

then do 3 sets

4 sets of pullup & shrimpsquats
EMOM (total of 12 min)
1: 5-8 rep pullup variation
2: 30 sec shrimp squat left
3: 30 sec shrimp squat right

B. Conditioning (25min timecap)

12 rounds for time, starting with 1 and adding an exercise each round:
12 days of christmas style:
1st round (1)
2nd round (1+2)
3rd round (1+2+3)

1 wallclimb
2 candlesticks
3 burpees
4 push-ups
5 walking lunges (5 per side)
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols

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