12/23/2019 – Monday’s WOD – CrossFit Praus

12/23/2019 – Monday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

5 Lateral box step-ups (R/L)

10 Russian kettlebell swings

5 Kettlebell suitcase deadlifts (R/L)

5 Kettlebell shoulder press (R/L)

5 Kettlebell waiter squats (R/L)

50′ T walks

50′ Bent knee bear crawl

10 Ring rows

5 Kip swings

12 Days of Christmas (Time)

1 Handstand Push Up

2 Thrusters (75/55 lb)

3 Push Press (75/55 lb)

4 Power Snatches (75/55 lb)

5 Power Clean (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Wallballs

9 Box Jumps (24/20 in)

10 Double-Unders

11 Front Squats

12 Mason Twist

Cap 35 MIN

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.