* 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
