True Spirit CrossFit Twelve Days of Christmas
1 Wall Climb
2 Turkish Get Up Alternating Arms, 1.5/1 pood
3 Ring Dips
4 Jumping Squats
6 AbMat Sit-ups
8 Kettlebell Swings, 1.5/1 pood
10 Double Unders
11 Wall Balls, 20/14 lbs
12 Box Jumps, 24/20 in
Perform all the reps for time following the style of the 12 Days of Christmas song. e.g. 1 Wall Climb, 2 TGU & 1 Wall Climb, 3 RD & 2 TGU & 1 WC, etc. Scale up options: Rope climb instead of wall climb, muscle ups instead of ring dips, toes to bar instead of ab-mat sit-ups, CTB pull-ups or strict rock ring pull-ups instead of kipping pull-ups, 30/24inch box jumps instead of 24/20inch.
All of the CrossFit coaches and yoga teachers at True Spirit CrossFit & Yoga wish you a very Merry Christmas! Peace on earth and goodwill towards all.
No classes tomorrow. Enjoy the holiday with your family and friends.
Record your WOD on Beyond the Whiteboard.
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