CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Quick stretch, then start setting up and doing a few reps of each movement. Workout starts 15 minutes into class. 45 minute cap for everyone!
WOD
12 Days of Christmas WOD (Barbell) (Time)
1 Wall climb/MU
2 Power snatches
3 Box jumps, 24″/20″; 30″/24″
4 Shoulder to OH
5 Burpees
6 Power cleans
7 Pull-ups/C2B Pull-ups
8 Front squats
9 Kipping knee raises/TTB
10 Deadlifts
11 MC Push-ups/HSPUs
12 Thrusters
*Perform just like the song. Select barbell weight and use for entire WOD. Recommended is 65# – 95# for men, 45# – 65# for women. Rx+ is 135#/95# and MUs/C2B/TTB/HSPUs