WODs

CrossFit WOD, December 20, 2019

By December 15, 2019No Comments
192019

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Metcon
9 Min EMOM:

1 – Foam Roller BMU x 10
2 – DB Side Raise x 10 each
3 – Renegade Row x 10 each

* Foam roller under calves. Straight arms
** Both arms at same time, same weight all 3 weights
*** Same weight all 3 sets

Metcon
191220
12 Min AMRAP:

15 Box Jump Overs 24/20"
5 Bar Muscle-ups
20 Alternating Single Leg V-ups

Rx = Jumping Bar MU
Rx+ = BMU

* STIMULUS * Pace to stay steady thru the entire 12 mins. Take your rest between transitions. Find the appropriate BMU option.

Mods – 1.) Box height/step overs 2.) Banded/jumping height for BMU 3.) Sit-ups

Extra Work
Metcon
Maintain or increase
average wattage.

6 x 3 minutes
hard, 3 minutes easy.

Metcon
3 sets:

Single Leg Squats (to a bench) x 8-10 reps (per leg)
Barbell RDL x 12 reps