The Cell Gym CrossFit Superstition – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Metcon

12 days of Christmas (Time)

Just like the Christmas Carol, comple the first movement then move on to the second movement, then perform first movement.

1 handstand

2 Box Jump 24/20″

3 Dumbbell Sqaut Clean (heavy)

4 KB Swings 55/35

5 Push-ups

6 Double Unders

7 Deadlifts 185/95#

8 Russian Lunges

9 Toes to Bar

10 Hand release pushups

11 Burpees

12 Manmakers