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CrossFit ThunderDome – CrossFit
Matthew 1:21
Warm-up
Warm-up (No Measure)
Group Warm-Up
Workout
“12 DAYS OF CFTD” (Time)
FOR TIME*
Day 1 – Wall Walk (Complex)
Day 2 – Plate Push Ups
Day 3 – Hang Snatch 95,65 (135,95)
Day 4 – Sit Ups (T2B)
Day 5 – Pull Ups (C2B)
Day 6 – Push Press
Day 7 – Hang Clean
Day 8 – Deadlift
Day 9 – KB Swing 53,35 (70,53)
Day 10 – KB SDHP
Day 11 – Wall Ball 20,16 (30,20)
Day 12 – Burpees
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.