CrossFit 12 Days of Christmas

The Twelve Days of CrossFit Christmas

On the first day of Christmas,
my true love gave to me
A set of Gymnaaaaaastic Riiiiings.

On the second day of Christmas,
my true love gave to me
Ooolympic Bars,
And a set of Gymnaaaaaastic Riiiiings.

On the third day of Christmas,
my true love gave to me
Three Weighted Vests,
Ooolympic Bars,
And a set of Gymnaaaaaastic Riiiiings .

On the fourth day of Christmas,
my true love gave to me
Four Aaaab-Mats,
Three Weighted Vests,
Ooolympic Bars,
And a set of Gymnaaaaaastic Riiiiings .

On the fifth day of Christmas,
my true love gave to me
A Gluuuute-Haaaaam-Developer!
Four Aaaab-Mats,
Three Weighted Vests,
Ooolympic Bars,
And a set of Gymnaaaaaastic Riiiiings.

On the sixth day of Christmas,
my true love gave to me
Six CrossFit T-Shirts,
A Gluuuute-Haaaaam-Developer!
Four Aaaab-Mats,
Three Weighted Vests,
Ooolympic Bars,
And a set of Gymnaaaaaastic Riiiiings.

On the seventh day of Christmas,
my true love gave to me
Seven Rx Kettlebells,
Six CrossFit T-Shirts,
A Gluuuute-Haaaaam-Developer!
Four Aaaab-Mats,
Three Weighted Vests,
Ooolympic Bars,
And a set of Gymnaaaaaastic Riiiiings.

On the eighth day of Christmas,
my true love gave to me
Eight tubes of “New Skin”,
Seven Rx Kettlebells,
Six CrossFit T-Shirts,
A Gluuuute-Haaaaam-Developer!
Four Aaaab-Mats,
Three Weighted Vests,
Ooolympic Bars,
And a set of Gymnaaaaaastic Riiiiings.

On the ninth day of Christmas,
my true love gave to me
Nine C2 Errrrgs,
Eight tubes of “New Skin”,
Seven Rx Kettlebells,
Six CrossFit T-Shirts,
A Gluuuute-Haaaaam-Developer!
Four Aaaab-Mats,
Three Weighted Vests,
Ooolympic Bars,
And a set of Gymnaaaaaastic Riiiiings.

On the tenth day of Christmas,
my true love gave to me
Ten Pairs of Vibrams,
Nine C2 Errrrgs,
Eight tubes of “New Skin”,
Seven Rx Kettlebells,
Six CrossFit T-Shirts,
A Gluuuute-Haaaaam-Developer!
Four Aaaab-Mats,
Three Weighted Vests,
Ooolympic Bars,
And a set of Gymnaaaaaastic Riiiiings.

On the eleventh day of Christmas,
my true love gave to me
Eleven Paralette Bars,
Ten Pairs of Vibrams,
Nine C2 Errrrgs,
Eight tubes of “New Skin”,
Seven Rx Kettlebells,
Six CrossFit T-Shirts,
A Gluuuute-Haaaaam-Developer!
Four Aaaab-Mats,
Three Weighted Vests,
Ooolympic Bars,
And a set of Gymnaaaaaastic Riiiiings.

On the twelfth day of Christmas,
my true love gave to me
Twelve Plyooo Boxes,
Eleven Paralette Bars,
Ten Pairs of Vibrams,
Nine C2 Errrrgs,
Eight tubes of “New Skin”,
Seven Rx Kettlebells,
Six CrossFit T-Shirts,
A Gluuuute-Haaaaam-Developer!Four Aaaab-Mats,
Three Weighted Vests,
Ooolympic Bars,
And a set of Gymnaaaaaastic Riiiiings!

Today and Saturday’s Workout:

*** If you come on Friday and Saturday, there will be an alternate workout available for you to complete on Saturday***

Buy In – Warmup BEFORE class.  Review any exercises that you are unsure of as we have to get the workout started right away.

• Quick coach  demo of unfamiliar movements and standards

WOD – “12 Days of Christmas”

• 1 Handstand Pushup
• 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.

* Coaches make sure that the class scales appropriately as this workout could take 60 minutes to complete if it is not scaled properly.  A good rule of thumb is, if you cannot complete the exercise unbroken, scale the weight or movement.

* Scale all movements as needed

Cash Out – Have a Merry Christmas!