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CrossFit WOD, December 15, 2021

14 Dec CrossFit WOD, December 15, 2021

Posted at 20:00h in Work out of the day by

Wednesday

Warm-up
3 Sets
30-sec assault bike
10-sec handstand hold
3 Up Downs
15 Plate Toe Taps (each side)
10 Ring Rows

Workout Prep
Workout Prep**
1 set
5/4 Calorie Assault Bike
5 Pull-Ups
3 Strict Handstand Push-Ups
1 Burpee Pull-Up
5/4 Calorie Assault Bik

Metcon
Metcon (Time)
20/15 Calorie Assault Bike
30 Pull-Ups
20/15 Calorie Assault Bike
20 Strict Handstand Push Ups
20/15 Calorie Assault Bike
10 Burpee Pull-Ups
20/15 Calorie Assault Bike
20 Strict Handstand Push Ups
20/15 Calorie Assault Bike
30 Pull-Ups
20/15 Calorie Assault Bike

Auxillary Work
Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar

Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension

Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise