Monday, December 26, 2016

Workout of the Day: 12 Days of Christmas

For Time:
1 L Sit Pull Up
2 Strict Toes to Bar
3 Bench Jumps
4 Overhead Plate Step ups (35lbs)
5 Plate Shoulder Press (35lbs)
6 Overhead Plate Lunges (35lbs)
7 Kettle bell Swings (35lbs)
8 Hollow Rocks
9 Burpees
10 Push ups
11 Front Squats (75lbs)
12 Hang Squat Cleans (75lbs)


*Rounds 1 and 2 do not let go of pull up bar
**Rounds 4, 5, and 6 do not drop the plate below face level


Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

There are many variations of this WOD (aka: “12 Days of CrossFit“). The movements and weights may always be changed to suit the athlete.

1 comment:

  1. Great workout!!!! Got to the last 3 rounds and was feeling the cardio REALLY start to kick in had my shoulders burning! 👍🏻👍🏻

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