12 Days of CrossFit
**INGUZ Hours for Tuesday, December 24th**
WOD
“12 Days of CrossFit”
For Time:
1 Thruster (115/75#)
2 Front Squats (115/75#)
3 Hang Power Cleans (115/75#)
4 Deadlifts (115/75#)
5 C2B Pull-ups
6 Burpees
7 KB Swings (1.5/1.0 pood)
8 Box Jumps (24/20″)
9 Toes-to-Bar
10 Hand Release Push-ups
11 Wall Balls (20/14#)
12 oz Beer (or 12 Wall Walks)
* Perform this WOD like the song ‘The 12 Days of Christmas’. For example, complete 1 thruster…then 2 front squats + 1 thruster…then 3 hang power cleans + 2 front squats + 1 thruster…and so on until you finish 12 down to 1. Post time to the whiteboard.
MOVE 45
“12 Days of M45”
Day 1: Push-Up
Day 2: Alternating Down Dog Toe Tap
Day 3: Plank Jacks
Day 4: Skater Lunge
Day 5: Double Dumbbell Deadlifts
Day 6: Double Dumbbell Push Press
Day 7: Double Dumbbell Russian Swings
Day 8: Step Ups or Box Jumps
Day 9: Abmat Sit-Ups
Day 10: Air Squats
Day 11: Squat Jacks
Day 12: Burpees
