What do you want for Christmas?

1
Nov

What do you want for Christmas?

CrossFit Tactical Strength – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 8:

:45 Ring Rows (30×3)

rest :15

:45 second wall sit

rest :15

:45 Alternating 45 degree Lunge (weighted if possible)

Mobility

Banded T Spine Ext/Flex (No Measure)

Holding a hinge OR bottom of a squat work through 3 minutes of T Spine flexion and Extension

EMOM

EMOM x 12

5 KB Swing

3 KB Front Squats

1 KB Push Press

**Double KB if possible**

Metcon

Metcon (No Measure)

4 Sets for Completion:

35-50 Double Unders

15 DB/KB Deadlifts

20′ Overhead Carry DB/KB

:45 Second forearm plank

**Rest 90 Seconds between rounds
Not for time but rounds should be consistent.

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