Community WOD – 12 Days of Christmas

by | Dec 23, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

Dec 25 – Closed
Dec 26-27 – Coaches Hours will be posted
Dec 28 – Community WOD
Dec 29 – 31 – Normal Hours
Jan 1 – 9AM ONLY

View Public Whiteboard

Activation

Foam Roll: Quads, IT Band, Glutes, Thoracic Spine, Inside Quad

Lacross Ball: Scaps, Lats, Traps, Delts, Calfs

Warm-up

3x

10 Pass Throughs

6 Barbell Thrusters

200m row

12 Days of Christmas (Time)

Following the song “12 days of Christmas”

1st day

2nd day + 1st day

3rd day + 2nd day + 1st day

…till complete
1 lap (400m run or 500m row)

2 Snatches (155/95)

3 Thrusters (155/95)

4 T2B

5 Burpees

6 Pull ups

7 AKBS (53/35)

8 Floor Press (50/35)

9 HSPU

10 Lungsters (50/35)

11 Wall Balls

12 Man Makers (50/35)