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12.23.16

23
Dec

12.23.16

santa

Merry Christmas from all the coaches at Tangletown CrossFit

We will be wodding again on Dec. 26th at 8,9 or 10am

Want a workout before you head into the holiday weekend? We’ve got two for you – one if you only have a few minutes, one if you are looking for a bit more of a burn. Both are bodyweight, no equipment required! From Lift Weights Faster by Jen Sinkler.

5-10 min AMRAP

15 Jumping Jacks
10 Burpees
15 Squats
10 Pushups
15 Glute Bridges
20 Total Mountain Climbers

Metabolic Effect Bodyweight Delight
A series of six ascending ladders.

Ladder 1 – 1,2,3,4,5,6,7,8,9,10
(5 minute time cap)
Pushup
Superman

Ladder 2 – 1,2,3,4,5,6,7,8,9,10
(5 minute time cap)
Squat
Jumping Jack

Ladder 3 – 1,2,3,4,5,6,7,8,9,10
(5 minute time cap)
Bulgarian Split Squat (Left)
Bulgarian Split Squat (Right)

Ladder 4 – 1,2,3,4,5,6,7,8,9,10
(5 minute time cap)
Burpee
Knee-to-Elbow Plank (Like a slow controlled Mountain Climber, reps are for each side)

Ladder 5 – 1,2,3,4,5,6,7,8,9,10
(Until you’re done!)
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge

Ladder 6 – 1,2,3,4,5,6,7,8,9,10
(Until you’re done!)
Reverse Lunge (alternating, reps are for each side)
Jumping Lunge (alternating, reps are for each side)

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