Thursday

Dec 23 2009

Posted by Miles Davis

"The Twelve Days of CrossFit"

For time...
1 200m row
2 Turkish Get-ups (20lb)
3 Pull-ups - chest to bar if you can do it
4 Burpees
5 KB Swings (53)
6 Box Jumps (20)
7 Wall Balls (20)
8 Double-unders or 32 single skips
9 Sit-ups
10 Hip extensions
11 Overhead Squats (45)
12 Burpee Box Jumps (20)

This workout is just like the song, "The Twelve Days of Christmas," you will begin with 1 row (the turtle dove) and add an exercise each round. The number next to the exercise represents the prescribed number of reps. Here's how it will go...

Rnd 1: 1 row
Rnd 2: 1 row + 2 tgu's
Rnd 3: 1 row + 2 tgu's + 3 pull ups
Rnd 4: 1 row + 2 tgu's + 3 pull ups + 4 Burpees...Continue until you have gone through all 12 days!

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