12 Days of Christmas

Dec 26, 2019 | WOD

CrossFit ATR – CrossFit

View Public Whiteboard

Warm-up

50 ft. Walking Lunges

50 ft. Bear Crawl

10 Banded Low Ext. Rotations / side

10 GHD Hip Extensions

20 Banded Face Pulls

0:20 GHD Prone Hold

0:20 GHD Supine Hold

1 min Double Unders

10 Box Jumps

10 Knees-to-elbows

5 PVC Passes

5 PVC Pause (0:03) Overhead Squats

5 PVC Passes from the OHS

Metcon

12 Days of Christmas (Time)

For Time:

1 G2OH (75/55)

2 Thrusters (75/55)

3 S2OH (75/55)

4 OHS (75/55)

5 Power Snatch (75/55)

6 Kettlebell Swings (53/35)

7 Pull-ups

8 Knees-to-Elbows

9 Box Jumps (24/20)

10 Double Unders

11 Burpees

12 per leg Front Rack Lunges (75/55)
The rep scheme works like the song…

1 , 2-1 , 3-2-1 , 4-3-2-1 , 5-4-3-2-1 , …