Tis the last Friday before Christmas! Best with any prep you have at hand. No equipment version of workout below for the pressed for time. No set up required. Crank playlist and 3-2-1 go!
Holiday cheer being spread this weekend! Join us Saturday at 10AM for CrossFit Empower’s 12 days of Christmas ZWOD. Love to see you there! Sign up here
1 min each: Samson lunges, PVC Thrusters, Step Ups, Box Push-Ups, PVC Hops
30 Overhead Plate Lunges
25 Box Jumps
15 Plate Raise to Press out
Mid-line 2 Rounder:
20 cross touch bird dogs followed by :30 Left side plank. :30 center plank, 30 second right side plank then 20 cross-touch sit-ups
Rag doll standing or bar hang x 60 seconds, dragon, pigeon, child’s pose, prone breathing and/or walk in night air!
Home Gym WOD Options:
30 odd object lunges held overhead or hugged to chest
25 broad jumps
20 odd object thrusters
15 pike push-ups or odd object raise to press out
Home Gym No Equipment Version:
50 prisoner squats with high knees*
*place hand behind head, fingers interlaced, squat down, stand up, keeping hands behind head and raise one knee up to chest then the other, that’s one rep.
Ho! Ho! Ho!