12 Days of Christmas workout

It is a tradition at CrossFit Zone to do the 12 days of Christmas Workout.  I know that lot of you look forward to it all year long!  Since not everyone is able to make it to class on Saturday’s, we have decided to do the workout on Friday and Saturday.  We will be doing the workout on Friday, December 21st and Saturday, December 22nd.  So make sure you have a class available for it or bring in a can a food for a drop in.

What is the 12 Days of Christmas workout?

1 Handstand Pushup (1 Ab mat / Head to ground)
2 Turkish Getups (20/35)
3 Toes to Bar
4 Man Makers (20/35)
5 Golden ring dips
6 Double Unders
7 Pullups
8 Air Squats
9 KB Swings (35/55)
10 Box Jumps (24/30)
11 1 Arm DB Snatch (20/35)
12 Mountain climbers

* The workout is executed like the song 12 days of Christmas.
* You will be completing 12 rounds, adding an exercise (day) each round.

Today’s Workout:

Buy In – Barbell Floor row – EMOTM for 5 minutes complete 5 reps

WOD

E3M for 5 rounds complete:

10 Back squats @ 65%
Max Effort Pullups

Zone 3 – scale squat to 50%
Zone 2 – scale to assisted pullups
Zone 1 – scale as needed

Cash Out – Death by metres E30 seconds sprint 1 length of the gym.  Every 30 seconds, add another length.  For example: 0:00 = 1 length, 0:30 = 2 lengths, 1:00 = 3 lengths etc.

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