Saturday 19 December 2020

“CFSC 12 Day of Christmas 2020”

For Time: (45:00 CAP)

1 Bar Muscle Up / Strict Pull-up

2 Sit-ups

3 Air Squats

4 Russian Twists (22.5/15kg)

5 Hand Release Push-ups

6 Alt. Single Arm Devils Press (22.5/15kg)

7 Toes To Bar

8 Single DB Front Rack Lunges

9 Plate Ground To Overhead (20/15kg)

10 Med Ball Step Ups (9/6kg - 24”/20”)

11 Cal Row

1200m Run

*Complete the movements in the same order as the Christmas song, (1 / 2,1 / 3,2,1 / 4,3,2,1 etc)