12 Days of Christmas WOD

CrossFit Boro – CrossFit

L2 Skill/Strength

3 ROUNDS

18 DB ALT STEP UPS @ 24/20

15 GHD SIT UPS

Warm-up

400m Indian Run

2 rounds

5 cleans

5 kipping swings

5 push ups

5 air squats

5 S2OH

A: Metcon (Weight)

7 MIN EMOM

2 CLEANS @ 75%

**CAN BE DONE AS 1.1 DOESN’T HAVE TO BE TNG

B: Metcon (Time)

12 DAYS OF CHRISTMAS WOD – 35 MIN CAP

1 HSPU

2 POWER CLEANS @ 135/93#

3 BAR FACING BURPEES

4 T2B

5 WALLBALLS TO TARGET @ 20/14#

6 DU

7 PUSH UPS

8 DEADLIFTS @ 135/93#

9 PULL UPS

10 WALKING LUNGES

11 S2OH @ 135/93#

12 FRONT SQUATS FROM THE FLOOR @ 135/93#

Mobility

psoas smash

super patella pouch smash

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