16-17DEC15: Holiday WOD!

We made it – the last Met.Con before winter break and therefore the last CrossFit P.E. WOD of 2015 (Except for tomorrow’s Max Height Box Jump #2 and the Home WOD’s you will be completing for your Winter Break Assignment). May you all enjoy your vacation and holiday time with friends and families; I look forward to seeing you all when we return in 2016 for our final month together. HOOAH!!

Holiday WOD: ‘The 12 Days of CrossFit’

Complete 1, then 2+1, then 3+2+1, and so on until you get to 12…just like the song. Still confused? See below for a visual representation…what does it appear to look like to you ?!?.

Each round # also equals the # of reps for that skill.

1. Wall Walk
2. Burpee Broad Jumps
3. Hand-Release Push-Ups
4. Box Jumps
5. Wall Balls
6. Burpees
7. Squats
8. Ring Rows
9. Kettlebell Swings
10.Slam Balls
11. Sit-Ups
12. Walking Lunges (12 each leg)
1
2 + 1
3 + 2 + 1
4 + 3 + 2 + 1
5 + 4 + 3 + 2 + 1
6 + 5 + 4 + 3 + 2 + 1
7 + 6 + 5 + 4 + 3 + 2 + 1
8 + 7 + 6 + 5 + 4 + 3 + 2 + 1
9 + 8 + 7 + 6 + 5 + 4 + 3 + 2 + 1
10 + 9 + 8 + 7 + 6 + 5 + 4 + 3 + 2 + 1
11 + 10 + 9 + 8 + 7 + 6 + 5 + 4 + 3 + 2 + 1
12 + 11 + 10 + 9 + 8 + 7 + 6 + 5 + 4 + 3 + 2 + 1

 

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