12 Days of Christmas

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Machine

then…

2 Rounds:

10 Banded Air Squats

5 Kip to Swing

5 Knee Tucks

5 Strict Pull Ups

5 Inchworms

Metcon

12 Days of CrossFit (Time)

“12 Days of CrossFit”

1 Squat Snatch (135/95#)

2 Box Jumps (30/24″)

3 Push Presses (135/95#)

4 Toes-to-Bar

5 Hang Power Cleans (135/95#)

6 Hand-Release Push-ups

7 Deadlifts (135/95#)

8 AbMat Sit-ups

9 American KB Swings (70/53#)

10 Lunges (10 EACH side)

11 Wallballs (20/14#)

12 Oz. Beer!…Or 12 Cal Assault Bike!

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….like the song “12 Days of Christmas”

12 Days of CrossFit (CompTrain) (Time)

”12 Days of CrossFit”

1 Squat Snatch (165/115#)

2 Box Jumps (30/24″)

3 Push Presses (165/115#)

4 Bar Muscle-ups

5 Hang Power Cleans (165/115#)

6 Handstand Pushups

7 Deadlifts (165/115#)

8 T2B

9 Kettlebell Swings (70/53#)

10 Jumping Lunges (10 each side – 20 total)

11 Wallballs (30/20#)

12 Cal Assault Bike

*Do 1, then 2-1, then 3-2-1, then 4-3-2-1….

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