NEW MOVEMENT:
Lateral Med Ball Throws
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 (12″)
5. Lunge Steps (ea leg)
6. Burpees
7. Battle Ropes (Double Whip)
8. Hanging Knee Raises
9. Wall Balls
10. Plate Squats (2.5 lb)
11. AbMat Sit-Ups
12. Lateral Med Ball Throws (ea side)
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 