CrossFit – Sat, Dec 23

22
Dec

CrossFit – Sat, Dec 23

Westshore CrossFit – CrossFit

Warm-up

AMRAP 5: (No Measure)

:20 jumping jacks

:20 mountain climbers

:20 alternating Spiderman stretches

:20 air squats

WOD

12 Days of Christmas (Time)

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk

2 candlesticks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 toes-to-bar

11 handstand push-ups

12 single-leg squats

Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlestick rocks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.

SX:

12 rounds for time, starting with 1 and adding an exercise each round:

1 partial wall walk

2 candlestick attempts

3 burpees

4 knee push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 straight leg raises

11 DB shoulder press (10/15 lb)

12 single leg squat to target

Cool Down