12/24/16 CF

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

12 Days of Christmas WOD (Time)

12 Days of Christmas WOD

For time:

1 Wall climb

2 Box jumps

3 DB swings

4 DB clean & jerks (2 each arm)

5 Pull-ups

6 DB snatches (3 each arm)

7 DB front squats

8 OH DB lunges (1 arm, 4 reps each arm)

9 Burpees

10 Toes to bar

11 Roll to stands

12 Mountain climber push-ups

*Perform just like the song. Only 1 DB per person. Post box jump height and DB weight to notes.