Verdant CrossFit – CrossFit
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
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
Scored component is the 5 round workout