Warm-up
Coaches Choice
MetCon
"12 Days of CrossFit"
RX
100m Run
2 Box Jump-overs, 24/20"
3 Wallball, 20/14lbs
4 Plate Ground to Overhead, 45/25lbs
5 Burpees to Plate
6 Toes to Bar
7 HR Push-ups
8 Jumping Lunges (each leg)
9 KB Swings, 70/53lbs
10 CTB Pull-ups
11 Goblet Squats, 70/53lbs
12 Oz. Beer! or 12cal. Row/Bike
SCALED
100m Run
2 Box Jump-overs, 20/16"
3 Wallball, 14/10lbs
4 Plate Ground to Overhead, 35/15lbs
5 Burpees to Plate
6 Knees to Elbows
7 HR Push-ups
8 Jumping Lunges
9 KB Swings, 53/35lbs
10 Pull-ups
11 Goblet Squats, 53/35lbs
12 Oz. Beer! or 12cal. Row/Bike
LITE
100m Run
2 Step-ups
3 Wallball
4 Plate Ground to Overhead
5 Burpees
6 Sit-ups
7 HR Push-ups on Knees
8 Walking Lunges
9 KB Swings
10 Ring Rows
11 Air Squats
12 Oz. Beer! or 12cal. Row/Bike
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100m run
2 – 2 box jumps, 100m run
3 – 3 wallball, 2 box jumps, 100m run
4 – 4 ground to OH, 3 wallball, 2 box jumps, 100m run
. . . and so on.