CrossFit Montgomery – CF
Warm-up
– 4:00 Rowing
Mobility – Hip #2 (No Measure)
Banded Hip Distraction
– 2:00 Each Hip
3x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
WOD
Twelve Days of Christmas (Time)
Twelve Days of Christmas WOD:
1st Day – 1 Handstand Pushup
2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)
3rd Day – 3 Burpees
4th Day – 4 Box Jumps (24″)
5th Day – 5 Pullups
6th Day – 6 Air Squats
7th Day – 7 KB Swings (24kg/16kg)
8th Day – 8 Situps
9th Day – 9 Pushups
10th Day – 10 Wall Balls (20#/14#)
11th Day – 11 Walking Lunges
12th Day – 12 100M Rows
You will perform the movements like the song, “Twelve Days of Christmas”….
– 1 handstand pushup
– 2 thrusters, 1 handstand pushup
– 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…