Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
Coach choice:
Review movement standards, and allow some practice time for jumprope.
General Fitness
Metcon (Time)
Base Snowball = 100 Double Unders
Body Snowball = 75 Cal Row
Head Snowball = 50 Burpees
Hat = 100 Double Unders
Eyes = 75 Cal Row
Nose = 50 Air Squats (each)
Mouth = 100 Double Unders
Pipe = 75 Cal Row
Arms = 50 Burpees
Buttons = 100 Double Unders
Scarf = 75 Cal Row
Eyebrows = 50 Walking Lunge steps (each)
Ain’t nobody got time for that basic ole 12 days of Christmas workout you’ve done for the past 7 years.
*In pairs. Once you complete each movement, you may move to your board and draw the next part of the snowman – you cannot move from one exercise to the next until ALL reps have been completed for that movement and you draw that portion of the snowman.
There are two scores for this workout –
1. Fastest time to complete the snowman
and
2. Best Snowman drawing voted by the group.
****Scaling****
DUs: Do 2:1 Singles
Mixed teams will complete 50 DUs, 100 singles