12/22/21

Black/Blue/Grey WOD

“The CrossFit 515” 12 Days of Christmas WOD

*Completed like the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, …

For Time:
1 Rope Climb , 15′ (12′ Climb) (2 Progressions) (4 Ring Rows)
2 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) (100/70) (70/50) (50/25)
3 Box Jump (30/24) (24/20) (20/12) (12/6)
4 Burpees
5 Shoulders-to-Overhead (135/85) (95/65) (65/45) (45/35)
6 Hang Cleans (135/85) (95/65) (65/45) (45/35)
7 Deadlifts (135/85) (95/65) (65/45) (45/35)
8m Handstand Walk (16m Bear Crawl)
9 GHD Sit-Ups (Ab-Mat Sit-Ups)
10 KB Front Rack Walking Lunges (70/53) (53/35) (35/26) (26/18)
11 KB Swings (70/53) (53/35) (35/26) (26/18)
12 Squat Snatches (135/85) (95/65) (65/45) (45/35)

*You can put a 20 or 30 minute time cap on the workout, or finish it 🙂

December Cool Board

***Make some goals for yourself for December

This entry was posted in WOD. Bookmark the permalink.

Leave a Reply

Your email address will not be published.