12 Days of Christmas CrossFit Style

Complete 12 rounds of the following for time:
12 squats
11 push-ups
10 sit-ups
9 back extensions
8 dips
7 box jumps (M:24"/W:18")
6 d-ball slams (10% bodyweight)
5 pull-ups
4 knees to elbows
3 burpees
2 overhead squats (M:95#/W:65#)
1 kettlebell Turkish get-up (M:53#/ W:35#)

Actual: 3x in 15min.

Handstand Push Ups and Jump Rope

25 Handstand push-ups and 200 Jump ropes
20 HSPU and 200 jump ropes
15 and 200
10 and 200
5 and 200

Time: 13:25

Bumper Plate push-ups

Complete 5 rounds for time:
Row 400 meters
Bumper Plate Push-ups*-cheek to the deck 10 reps (Men-45lb Bumper Plate Girls-10lb Bumper Plate)
10 Pull-up/Hanging Knees to elbows combo

***Place the appropriate bumper plate atop the upper back between the shoulder blades. Alternate right cheek then left cheek on the deck. Allowing the trunk to sag or arch is a foul. Keep the core tight.**Perform a pull-up. Pause. Perform knees to elbow. This is one repetition.

Workout courtesy: Coach Rut

Actual: 3x plate push ups and pull-up hanging knee raise
Time: 14:46

Double under & Kettlebell swings

5 rounds of

15 kettlebell swings 24k
30 double unders

Time: 14:23

Double under/Push clean jerk

Count the reps on each exercise...

5 min Double under (80)
5 min Clean Push Jerk (80lbs, 22reps)
3 min double under (49)
3 min clean push jerk (13)
1 min doule under (22)
1 min clean push jerk (5)