Log results for Dirty Dozen
crossfit
Dirty Dozen
12 different exercises for time
- Arms
- (Biceps, Forearms, Triceps),
- Back
- (Outer Back, Middle Back, Upper Back),
- Chest
- (Chest, Upper Chest),
- Core
- (Abs, Obliques, Lower Back),
- Legs
- (Buttocks, Quadriceps, Hamstrings, Calves),
- Shoulders
- (Front Shoulders, Side Shoulders, Rear Shoulders, Upper Shoulders)
Exercises
Record:total time
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Walking Lunge (no details) |
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Pull Up 20 reps |
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Box Jump 50 reps |
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Double Under (Jump Rope) 20 reps |
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Ring Dip 25 reps |
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Knees to Elbows 20 reps |
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Kettlebell Swing 30 reps at 72lb |
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Sit Up 30 reps |
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Hang Squat Clean 20 reps at 70lb |
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Back Extension 25 reps |
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Wallball Shot 30 reps at 20lb |
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Rope Climb 3 reps |
Workout Instructions
For walking lunges, walk for 25 steps. Use a 20 inch box for box jumps. Do the cleans with 35lb dumbbells in each hand.
Log
Plan
Plan to do Dirty Dozen
Questions