CrossFit Barwon – CrossFit


12 Days of Christmas 2019 (Time)

Like the song, 12 rounds add one exercise per round

1 rope climb

2 burpees

3 jumping air squats

4 walking lunges

5 kb goblet squats

6 kb snatch

7 kb swings

8 kb STOH

9 ring rows

10 ring dips

11 toes to rings

12 med ball over shoulder


Warm-up (No Measure)


This workout is clearly a bit of fun so treat it as such.

As a team going through each movement finding the correct scale and load for you.

If you want a “challenge” nasal breathing only.

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