18 Dec CrossFit WOD, December 19, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Mon, Dec 19
Warm Up
Workout Prep
2 sets:
5/4 Calorie Assault Bike
2 Dumbbell Thrusters
*Build in pace on the bike*
Metcon (8 Rounds for reps)
Every 3:00 (8 sets)
15/12 Calorie Assault Bike (Or 12/10 Echo Bike)
10 Dumbbell Thrusters (50s/35s)
Auxillary Work
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 second pause at the top with 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
6 min AMRAP
30 sec assault bike (mod pace)
3 Dumbbell Squats (light weight – build across)
3 Dumbbell Shoulder to Overhead (light weight – build across)
3 Dumbbell Thrusters (light weight – build across)