CrossFit Believe – CrossFit
Announcement
*Please wear an ugly Christmas sweater if you have one. You don’t have to workout in it. 🙂
*I’ll bring printed copies of this workout for each one of you to have/use during the workout.
12DOC: Metcon (Time)
12 Days of Christmas WOD:
1 50m Run
2 Wall Walks
3 Chest To Bar Pullups
4 Box Jump Overs (24/20)
5 Toes To Bar
6 Med. Ball Situps
7 Handstand Pushups
8 Burpees
9 Med. Ball Lunges
10 Med. Ball Stepups (24/20)
11 Wallballs (20/14)
12 Calories Row/Bike/Ski
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The WOD is designed to be completed just like the song.
Round 1: 1 50m Run
Round 2: 2 Wall Walks + 1 50m Run
Round 3: 3 Chest To Bar Pullups + 2 Wall Walks + 1 50m Run
Round 4: 4 Box Jump Overs + 3 Chest To Bar Pullups + 2 Wall Walks + 1 50m Run
Round 5: 5 Toes To Bar l + 4 Box Jump Overs + 3 Chest To Bar Pullups + 2 Wall Walks + 1 50m Run
Round 6: 6 Med. Ball Situps + 5 Toes To Bar + 4 Box Jump Overs + 3 Chest To Bar Pullups + 2 Wall Walks + 1 50m Run
Round 7: 7 Handstand Pushups + 6 Med. Ball Situps + 5 Toes To Bar + 4 Box Jump Overs + 3 Chest To Bar Pullups + 2 Wall Walks + 1 50m Run
Round 8: 8 Burpees + 7 Handstand Pushups + 6 Med. Ball Situps + 5 Toes To Bar + 4 Box Jump Overs + 3 Chest To Bar Pullups + 2 Wall Walks + 1 50m Run
Round 9: 9 Med. Ball Lunges + 8 Burpees + 7 Handstand Pushups + 6 Med. Ball Situps + 5 Toes To Bar + 4 Box Jump Overs + 3 Chest To Bar Pullups + 2 Wall Walks + 1 50m Run
Round 10: 10 Med. Ball Stepups + 9 Med. Ball Lunges + 8 Burpees + 7 Handstand Pushups + 6 Med. Ball Situps + 5 Toes To Bar + 4 Box Jump Overs + 3 Chest To Bar Pullups + 2 Wall Walks + 1 50m Run
Round 11: 11 Wallballs + 10 Med. Ball Stepups + 9 Med. Ball Lunges + 8 Burpees + 7 Handstand Pushups + 6 Med. Ball Situps + 5 Toes To Bar + 4 Box Jump Overs + 3 Chest To Bar Pullups + 2 Wall Walks + 1 50m Run
Round 12: 12 Calories + 11 Wallballs + 10 Med. Ball Stepups + 9 Med. Ball Lunges + 8 Burpees + 7 Handstand Pushups + 6 Med. Ball Situps + 5 Toes To Bar + 4 Box Jump Overs + 3 Chest To Bar Pullups + 2 Wall Walks + 1 50m Run