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12 days of Christmas

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Workout

The Cell Gym 7.21.18

Warm-up

Running Warm-up

400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-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

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, July 21, 2018

Male Clients

Garrett
Blackwell

7:30 AM Saturday CrossFit

27:50

v up for hs 20# db 65# dl back extension for burpee

Female Clients

Carrie
Rule

7:30 AM Saturday CrossFit

33:00