Only morning classes today. You need to get out of bed and make it in, so you can do THE 12 DAYS OF CROSSFIT. You will be glad you did.
Warm-up:
Row or Bike for 5 min.
Dynamic Stretch
Set up your workout equipment and while you do, warm-up the various movements.
If you are going to do muscle-ups make sure that your shoulders are good and ready.
WOD: 12 DAYS OF CrossFit
For Time:
1 Bear Complex 75/55
2 Ring Muscle Ups/Bar Dips 2/1
3 Hang Squat Snatch 75/55
4 Hang Squat Cleans 75/55
5 HSPU’s
6 GHD Sit-ups
7 Pull-ups
8 Thrusters 75/55
9 Box Jumps 24/20
10 KB Swings 72/45
11 Wallball 20/14
12 Burpee Broad Jump
Like the song the “12 Days of Christmas“, complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. Just sing the song in your head as you go. That will help you stay on track.