12 DAYS OF CHRISTMAS

Power CrossFit – CrossFit

Warm-up

WARM UP (No Measure)

Row 1,000 meters

50 Double Unders

Crossover activation

Shoulder ROM

2 Rds NOT for time:

10 m duck walk

10 back ext

10 sit-ups

10 ring rows

Metcon

Metcon (Time)

12 DAYS OF CHRISTMAS:

1 Goblet squat (53/35)

2 Knees to Elbow

3 Deadlifts (185/155)

4 Lunges

5 Pull-ups

6 Push-ups

7 Sit-ups

8 Box Jumps (24/20)

9 Slam Balls (30/20)

10 KBS (53/35)

11 Double Unders

12 Calorie Row

*** WOD is performed like the song (e.g., 1, 2-1, 3-2-1, ….)

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