At Home – Sun, Dec 25

CrossFit Timoro – At Home

Warm Up (No Measure)

:30 of each:

Arm swings across

Arm swings overhead

Toe touches

Leg swings, left-leg

Leg swings, right leg

Torso twists

Samson lunges

Inchworms

Shoulder taps

Mountain climbers

– No rest between movements.

1 set:

1-5 reps of each movement

– Rest as needed between testing movements.

Metcon (Time)

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk

2 candlesticks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 handstand push-ups

12 pistols

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, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.