WARM-UP

EMOM x 9 MINUTES

MIN 1 - :20 Jumping Jacks + :20 Burpee
MIN 2 - 5 Barbell Deadlift + 5 Barbell Hang Power Clean + 5 Barbell Push Press
MIN 3 - 10 Lunge + Lunge + Air Squat

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WORKOUT PREP

05:00 Prep the Stations & Equipment prior the Workout itself.

You’ll need:

1x Barbell (40|30)
1x Kettlebell (Moderate)
1x Dumbbell (Moderate)
1x Abmat
1x Pull-Up Bar or Pair of Gymnastics Rings

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CROSSFIT MAHTI 12 DAYS OF CHRISTMAS 2022

1. 10 Jumping Jacks
2. Deadlift (40|30)
3. Power Clean (40|30)
4. Push Press (40|30)
5. American Kettlebell Swing
6. Kettlebell Goblet Squat
7. Alternating Dumbbell Snatch
8. Alternating (DB/KB) Lunge Steps
9. Push-Up
10. Sit-Up
11. Pull-Up/Ring Row
12. Burpee

TIME CAP: 35 MINUTES

The Workout Flow is following…

Day 1 you’ll do 10 Jumping Jacks. Day 2 you’ll start again with the 10 Jumping Jacks followed by 2 Deadlifts. Day 3 is 10 Jumping Jacks + 2 Deadlifts + 3 Power Cleans and so on.
The Last Round (Day 12) includes all the previous Movements in the written order and the Workout is Completed after 12 Burpees on the last Round.

The Rep Scheme for Each Movement is the number of the Day in order written. The only exception is Day 1 where you’ll do 10 Jumping Jacks Each Round.
Merry Christmas! 🎄