New Ulm CrossFit – WOD
Warm-up
3 Rounds
6 Scap Shrugs + 4 Kips
2 Strict Pull-Ups
5 Hang Cleans
5 Strict Press
6 Lunges
Mobility
5:00 Athletes Choice
Metcon
12 Days of Christmas – Mayhem (Time)
1 Rope Climb (RX+ Legless)
2 Squat Clean 155/105
3 Bar or Ring Muscle Ups
4 Burpees
5 Deadlifts 155/105
6 Chest to bar Pull Ups
7 Toes to bar
8 Wall Balls 20/14
9 Box Jump Overs 24/20 (RX+ 30/24)
10 Back Rack Lunges 135/95
11 Handstand Push Ups (RX+ Strict)
12 Thrusters 135/95
This workout is ridiculous and excessive. Have some fun with it!
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 Rope Climb, then 2 Squat Cleans -1 Rope Climb, then 3 Muscle Ups -2 Squat Cleans -1 Rope Climb, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
All movements should be at a weight and skill level that athletes are comfortable maintaining in either unbroken or 2-sets
