12 Days Of Christmas

December 22, 2019
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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

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Categories: W.O.D.