The 12 Days of CrossFit

BRING-A-FRIEND CROSSFIT CLASS tomorrow at Noon! Bring something for DESC Donations please.

CrossFit WOD for Friday 12/13

“12 Days of CrossFit”perform the following in cumulative song format, for time: 100m sprint 2 bear crawls, 30′ 3-second handstand 4 dumbbell clean & jerks 5 dive-bomber push-ups 6 knees-to-elbows 7 kettlebell swings, 24/16kg 8 hanging leg-raises 9 ring dips 10 squat thrusts 11 pullups 12 rocking pistols

Done at least once every mid-December! 43:00 time cap. Post time to whiteboard!

Post-workout: Hit the Elevated Samson Stretch for :90+/side twice. Then a standard Samson stretch for :60/side.

READ: Skill Development Forever – CrossFitWATCH:

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