18-19DEC19: 12 Days of CrossFit

NEW MOVEMENT:
Hanging Knee Raises

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. Lateral Plyo Skiers
4. Hanging Knee Raises
5. Lunge Steps (ea leg)
6. Burpees
7. Battle Ropes (Double Whip)
8. Box Jumps (12″)
9. KB Deadlifts
10. AbMat Sit-Ups
11. Air Squats
12. Mountain Climbers (1L + 1R = 1 Rep)
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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