21.12.25 Merry Christmas from IRCF

25
Dec

21.12.25 Merry Christmas from IRCF

IRIDIUM CrossFit – CrossFit

This is an at home 12 Days of Christmas WOD.

Warm-up

1 set

:20 jumping jacks

:20 mountain climbers

:10 forward/backward hops

:10 lateral hops

– Rest :20

:10 lateral hops

:10 forward/backward hops

:20 mountain climbers

:20 jumping jacks

Metcon (Time)

12 rounds for time:

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 single-leg squats
Sub a strict press for HSPU and resverse lunges for single leg squats

Cool Down

Accumulate:

2:00 seated straddle stretch

– Hold :20 on the left leg, right leg, and in the center