CrossFit WOD, December 19, 2019

CrossFit WOD, December 19, 2019

12/19/2019

Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats

Warm-up
AMRAP 3 –
5 KB RDLs (squeeze glutes hard at top)
+ 5 X-Band Walks Left + 5 Right

Weightlifting
Deadlift (Weight)
Build to a challenging, but perfect set of 3 in 10 sets.
– Reset reps – no touch n go
– PERFECT form on each rep – neutral spine/head neutral

Metcon
Metcon (Time)
For time:
100 Goblet Squats (70, 53)
*Every minute on the minute complete: 30 Double Unders

10 Min Cap

Auxillary Work
Front Rack Carry: 5 Minutes of Max 50 ft. Trips – light KBS/Abs tight/Elbows in front