12 Days of Christmas

Have you done all your holiday shopping?

Body Weight Challenge Day 39 - 78 Burpees

Warm-Up 8

Dynamics
Rowing Technique
Foam Roll
2 x 10
Ring Rows
Ring Pushups

Metcon (Time)

“12 DAYS OF CHRISTMAS”

For Time
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)

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.

Cash Out

78 Burpees

Out of Town WOD

SPEND A TOTAL OF 5 MINUTES IN A HANDSTAND

Then 78 Burpees

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD