FITNESS ASSESSMENT:
500m Row #3
MET.CON: ‘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. 100m Run
2. Burpee Broad Jumps
3. Hand-Release Push-Ups
4. Box Jumps
5. Lunge Steps (ea)
6. Burpees
7. Air Squats
8. Hanging Knee Raises
9. Lateral Plyo-Skiers (1L + 1R = 1 Rep)
10. Slam Balls
11. AbMat Sit-Ups
12. Cal Row
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
WISEBURN CROSSFIT 