21 Dec CrossFit WOD, December 22, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Metcon
Metcon (Time)
2:00 Amrap
12/10 Calorie Row
100 Burpee over Rower
– Rest 1:00 –
* Continue until 100 Burpees are completed *
12/10 Calorie Row
100 Burpee over Rower
– Rest 1:00 –
* Continue until 100 Burpees are completed *
Auxillary Work
Advance:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
30-sec easy row
5 down dog/seal pose transitions
15 plate hops
4 lateral hops over rower
**2. Workout Prep**
2 sets
5/4 Calorie Row
2 Burpee over rower
– rest 30 seconds between sets –