CFQ

CFQ will conduct workouts on Tuesday and Wednesday, December 23rd and 24th at 1130.

"12 Days of Christmas"

--Special thanks to the CrossFit Affiliate community for the idea.

1) 150 m run (mixed terrain)
2) Two broad jumps
3) Three second handstand hold
4) Four Plyometric Push-Ups (hands touching chest)
5) Five Pull-Ups
6) Six Kettlebell Swings
7) Seven walking lunge steps (7 total steps)
8) Eight Air Squats
9) Nine Squat Thrusts (shoot legs out, assume "plank" position, stand)
10) Ten consecutive Double-Unders or 100 Single-Unders. Start over upon a missed "double-
under"
11) Eleven Box jumps
12) Burpees

Scale weights and exercises as needed.

This is a fun, challenging drill. Here's how it works: Perform the first run. Then perform the broad-jumps, followed by the run. Next, perform the handstand, the broad-jumps and then the run. Add one drill each round, but execute all previous drills to complete the twelve consecutive "days."

Strong work by Judy and Elizabeth. Thank you for the outstanding effort!

Thanks for Coaching, Chris.

Hang Tough and Merry Christmas.