joshuarJoshua R.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 21-15-9 reps of calorie row and GHD sit-ups (sub: tuck crunches) (5 min)

2. 15-10-5 reps of hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean. (5 min)

3. "Krampus Kommt" Every other minute on the minute for 20 minutes:

Odd minutes: deadlift x 3 Even minutes: L-sit

Competitors: 315/220lbs, 15 sec L-sit w/ feet above 12" box

CrossFitters: 225/155lbs, 10 sec L-sit

Novices: 10 x 3 deadlifts superset with tuck sits, not for time.

Have fun, and remember, KRAMPUS IS COMING!