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BURN Week of 12.20.21 (CrossFit Exemplify Yorkville)


“We are what we repeatedly do. Excellence then is not an act but a habit.” —Aristotle

Monday

4 Rounds for Time

400m run or 30/21 cal bike

20 toes to bar

15 KB sumo deadlifts


Tuesday

AMRAP 14

3 Shoulder to Overhead*

12 Alt. Lunges

18 Up Downs

*Increase by 3 reps each round


Wednesday

Every 5:00 x 4 sets

15/12 cal row

50 double unders

12 med ball hang squat cleans

50 double unders

15/12 cal row

-Rest remainder of time


Thursday

AMRAP 7

24 crossbody mountain climbers

12 tucks ups

12 push ups


Rest 1:00


AMRAP 5

20 crossbody mountain climbers

10 tuck ups

10 push ups


Rest 1:00


AMRAP 3

16 crossbody mountain climbers

8 tuck ups

8 push ups


Friday

"12 Days of Christmas"

Day 1 - 100m run

Day 2 - DB power cleans

Day 3 - Burpees to a plate

Day 4 - DB push press

Day 5 - Toes to Bar

Day 6 - Hand Release Push ups

Day 7 - Plate Ground to Overhead

Day 8 - Wall Balls

Day 9 - DB deadlifts

Day 10 - Walking Lunges

Day 11 - DB thrusters

Day 12 - Pull ups


Saturday

Merry Christmas!

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