16 Dec CrossFit WOD, December 17, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Workout Prep
Workout Prep**
2 sets
5 Wall Balls
10 Double Unders
5 Toes to Bar
– rest 30 seconds between sets –
2 sets
5 Wall Balls
10 Double Unders
5 Toes to Bar
– rest 30 seconds between sets –
Metcon
Metcon (Time)
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders
25 Min Cap
Weightlifting
Weighted Step-ups (Weight)
3 sets
14 Barbell Front Rack Step Ups (7/7)
14 Barbell Front Rack Step Ups (7/7)
1-minute machine of choice
30-sec singles/doubles
5 Wallballs (focus on breathing/arm cycling)
5 Alt V-ups (each side)
5 Knees to Elbows