12.7

 In WOD

CrossFit Love – CrossFit

Warm-up (No Measure)

Band Walk forward and Back

Band Walk Side up and back x 2

SL Glute Bridge x 12 each side

Bear Plank Knee Taps x 20 (slow)

then:

4 Attempts at max effort sing leg Box Jump

R/L = 1

Jump with one leg, land with two

It’s a Northern Liberties Christmas! (4 Rounds for calories)

16 Minute EMOM

Minute 1: Max Dubs :45

Minute 2: 10 Alternating DB (at side) Box Step Ups

Minute 3: 6 1/2 TGU Sit up (3R/3L) w 3s pause at top @ 50/30

Minute 4: 30s Max Cals AD

Score is Max Cals – record each round

Metcon (AMRAP – Rounds)

4 Rounds -NFT (but for time)

10 V Ups

10 MB Knee Tucks (push up pos, feet on ball, roll knees into chest)

10 Alt. strict knee oblique raises (ex: right knee to left armpit)

30 Prone Swimmers – feet stay in air, butt on. Hands start in superman, touch hip pocket, end in superman

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