12 days of Christmas - Friday December 22, 2017
12 Days of CrossFit Christmas
It's the most wonderful time of the year….. It's 12 days!
Performed like the Song
1 HSPU
2 Atlas Stones G2S, 1 HSPU
3 Burpee Box Jump Overs, 2 Atlas Stones, 1 HSPU
4 Wall Balls, 3 Burpee Box Jump Overs, 2 Atlas Stones, 1 HSPU
5 Pull Ups, 4 Wall Balls, 3 Burpee Box Jump Overs, 2 Atlas Stones, 1 HSPU
6 KB Swings, 5 Pull Ups, 4 Wall Balls, 3 Burpee Box Jump Overs, 2 Atlas Stones, 1 HSPU
7 Jumping Lunges, 6 KB Swings, 5 Pull Ups, 4 Wall Balls, 3 Burpee Box Jump Overs, 2 Atlas Stones, 1 HSPU
8 Goblet Squats, 7 Jumping Lunges, 6 KB Swings, 5 Pull Ups, 4 Wall Balls, 3 Burpee Box Jump Overs, 2 Atlas Stones, 1 HSPU
9 DB Push Press, 8 Goblet Squats, 7 Jumping Lunges, 6 KB Swings, 5 Pull Ups, 4 Wall Balls, 3 Burpee Box Jump Overs, 2 Atlas Stones, 1 HSPU
10 Calories, 9 DB Push Press, 8 Goblet Squats, 7 Jumping Lunges, 6 KB Swings, 5 Pull Ups, 4 Wall Balls, 3 Burpee Box Jump Overs, 2 Atlas Stones, 1 HSPU
11 Push Ups, 10 Calories, 9 DB Push Press, 8 Goblet Squats, 7 Jumping Lunges, 6 KB Swings, 5 Pull Ups, 4 Wall Balls, 3 Burpee Box Jump Overs, 2 Atlas Stones, 1 HSPU
12 Man Makers, 11 Push Ups, 10 Calories, 9 DB Push Press, 8 Goblet Squats, 7 Jumping Lunges, 6 KB Swings, 5 Pull Ups, 4 Wall Balls, 3 Burpee Box Jump Overs, 2 Atlas Stones, 1 HSPU
The gym will be laid out with equipment for everyone to share throughout the workout!Tis the Season…. Enjoy!
Friday December 22, 2017
Focus:
Warm-Up.
WOD: 12 days of CrossFit Christmas
Performed like the Song
1, 2,13,2,1... until 12 .
1 HSPU
2 Atlas Stones
3 Burpees box jump overs 24/20
4 Rig Wallballs 20/14
5 Pull-Ups
6 KB swings 24/16
7 Jumping Lunges
8 Kb Goblet squats 24/16
9 DB Push Press 35/20
10 Calories of Choice Ski/Bike/Row
11 Push-Ups
12 Man Makers 35/20
.
Level 2:
1 Pike Push up
2 Atlas Stones
3 Burpees box jumps 20/16
4 Rig Wallballs 20/14
5 Jumping Pull-Ups
6 KB swings 20/12
7 Jumping Lunges
8 Kb Goblet squats 20/12
9 DB Push Press 25/15
10 Calories of Choice Ski/Bike/Row
11 Push-Ups
12 Man Makers 25/15
.
Cash Out:
Fist bump everyone, pose for a class photo, and wish them a great holiday season! .Check back each night at 8pm for the next days WOD.
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