On the 4th day of Christmas CrossFit Scottsdale gave to me…

WARM
500 row +300 run (big lap)
4th day of Christmas
10 burpees + 25 situps +50 oh squats + 25 push ups

Spend the next 15 minutes working on all 4 movements
Back squats start with the bar on the ground

TEST 1
21,15,9
Back squat + kb swing
Comp weight #185/#55

5 MIN REST

TEST 2
21,15,9
Wall ball + Toes to bar (if you cannot do a strict pull up scale to knees to bows on your back)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Our two newest female RX Firebreathers Elizabeth and Michelle. Both competed for the
1st time on Team CrossFit Scottsdale this weekend at 7,000 ft elevation at the 3rd annual
Arizona Affiliate’s in Flagstaff. Congratulations to all 9 athletes who made the drive through
4 feet of snow and sub 10 degree temperatures. “Get comfortable with uncomfortable”