15 Dec CrossFit WOD, December 16, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Dec 16
Warm Up
Metcon (Time)
5 Rounds
15 Shoulder to Overhead (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)
Auxiliary Work
3 Rounds
10 DB Good Mornings @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight
15 Standing Barbell Calf Raise @ moderate weight
6 min AMRAP
5 Sumo Deadlift High Pulls (empty bar – build across)
5 Push Press (empty bar – build across)
5 Kip Swings
5 Kipping Pull-ups
2. Workout Prep
1 set:
3 Shoulder to Overhead
3 Chest to bar
3 Sumo Deadlift High Pull