Group: Explanation, Set-up, and Warm-up of Movements
WoD: “12 Days of CrossFit” For Time:
This is to be accomplished like the song “12 Days of Christmas” and will be made up of 12 rounds. On round 1, you do 1 Handstand Push-up (HSPU). Round 2: 2 Commando Pull-ups and 1 HSPU). Round 3: 3 Wall Balls, 2 Commando Pull-ups, and 1 HSPU. Keep progressing down the list for the 12 rounds.
1 Handstand Push-up a/b/c) Downward Dog HSPU only
2 Commando Pull-ups a/b/c) Banded regular pull-ups
3 Wall Balls (20#/14#) (10’/9′) RX+ @ 25#+/ 16#+ a/b/c) < Rx
4 Clapping Push-ups a/b/c) HRPU
5 Box Jumps (24″/20″) a/b/c) < Rx
6 Sit-ups
7 Double Unders (21 Singles)
8 Air Squats
9 Mountain Climbers
10 In-place Lunges
11 Kettlebell Swings (1.5pd / 1.0pd) a/b/c) < Rx
12 Ring Dips a/b/c) Banded or Bench dips
MOB: Roll and Lax Everything!