13 Dec CrossFit WOD, December 14, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Dec 14
Warm Up
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Burpee Pull-ups)
10×25’ Shuttle Runs
Auxillary Work
Bench Press (Weight)
Alt incline DB Bench Press
Weighted Hip Thrust (4 x 10)
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
6 min AMRAP
25/25ft down and back run
5 Kip Swings
3 Low Bar Muscle Up