CrossFit – Sat, Dec 23

22
Dec

CrossFit – Sat, Dec 23

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6: (No Measure)

:20 jumping jacks

:20 mountain climbers

:20 alternating Spiderman stretches

:20 air squats
-Rest :10 b/t sets

WOD

12 Days of CrossFit (V2) (Time)

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

1 wall walk

2 candlestick rocks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 pull-ups

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 candlesticks (hand assist)

3 burpees

4 knee push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 jumping pull-ups

11 DB shoulder press (10/15lb)

12 single-leg squats to target

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.

Cool Down

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.