Wednesday 12-24-14

snowman

* Wishing our CrossFit SciCoh family a very happy and healthy holiday season!  

Warm Up

Coach’s Choice

Skill

Review of Movements

WOD

“12 Days of Christmas”

1 Rope Climb

2 Supermans

3 Push Ups

4 Walking Lunges

5 Sit Ups

6 Burpees

7 Box Jumps (24″/20″)

8 Wall Ball (20/14)

9 Mountain Climbers

10 Kettlebell Swings (53/35)

11 Goblet Squats (53/35)

12 Toes to Bar

WOD is performed similar to the song.  Example, 1 Rope Climb, 2 Supermans and 1 Rope Climb, 3 Push Ups then 2 Supermans then 1 Rope Climb…

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Travel WOD

“12 Days of Christmas”

1 Wall Walk

2 Bridge Ups

3 Push Ups

4 Walking Lunges

5 Sit Ups

6 Burpees

7 Squat Hops

8 Supermans

9 Mountain Climbers

10 Double Unders

11 H ollow Rocks

12 Squats