201224

Verdant CrossFit North – CrossFit

WOD: 12 Days of WoD-Mas COVID19 (Time)

12 Days of WoD-Mas COVID19

1. A burpee and a jumping pull-up

2. Two Front Squats

3. Three bars of steel (just a deadlift, a clean, and a jerk)

4. 4 Pistols

5. Five Rows on Golden Rings

6. Six Knees-a-touching

7. Rings-a-dipping

8. Eight lats-a-pulling (pull-ups)

9. Nine Ladies dancing (jumping lunges)

10. Ten lords-a-leaping (jumping airsquats)

11. Eleven Pipers Pushing (push jerks)

12. Twelve Drummers Deadlifting

HOME: Metcon (Time)

Warm Up:

3 rounds

:30 high knees

:30 butt kickers

10 each side arm circles

10 air squats

Wrist mobility

10 AMRAP

:30 of max jumping squats

:30 rest

5 Rounds

For Time:

1:00 handstand hold

10 hand-release pushups
The scored component is the 5 round workout