12 Days of CrossFit
For time:
- RX -
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 forward lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 kettlebell swings (53/70 lb)
11 handstand push-ups
12 single-leg squats
Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round.
- INTERMEDIATE -
Same as Rx'd
- BEGINNER -
6 rounds for time, starting with 2 candlesticks and then completing the even rounds only, i.e.: 2, 1; then, 4, 3, 2, 1; then, 6, 5, 4, 3, 2, 1; etc.:
1 inchworm
2 candlesticks
3 burpees
4 push-ups from the knees
5 forward lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 kettlebell swings (35/53 lb)
11 DB shoulder presses (10/15 lb)
12 box step-ups (12/20 in)
- MASTERS 55+ -
12 rounds for time, starting with 1 and adding a movement each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 forward lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 kettlebell swings (20/35 lb)
11 pike push-ups
12 Cossack squats
