17 Dec CrossFit WOD, December 18, 2021
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Workout Prep
Workout Prep**
2 sets
3 Sandball Slams
3 Burpees
100m Run
– rest 30 seconds between each movement –
2 sets
3 Sandball Slams
3 Burpees
100m Run
– rest 30 seconds between each movement –
Metcon
Every Minute (8 sets (24:00))
Minute 1: 15 Sand Ball Slams (40/20) or 15 Kettlebell Swings (70/53)
Minute 2: 12 Burpees
Minute 3: 200m Run or 16/13 Calorie Row
Minute 1: 15 Sand Ball Slams (40/20) or 15 Kettlebell Swings (70/53)
Minute 2: 12 Burpees
Minute 3: 200m Run or 16/13 Calorie Row
– into –
3 sets
30 seconds Jump Rope
50m Run (25 down and Back)
5 Slam Balls (Wallballs)
3 Up Downs