22 Dec CrossFit WOD, December 23, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Dec 23
Warm Up
Metcon (AMRAP – Reps)
5 sets
1:00 Max Sand Ball Slams (50/30)
1:00 Max Double Unders
1:00 Max Stick Sit Ups
1:00 Rest
Auxiliary Work
4 sets
10 Strict Pull Ups
10 Dumbbell Bench (moderate weight)
-Rest 1 min between sets
4 sets
10 barbell curls (lightweight)
10 barbell skull crushers (light weight)
-Rest 1 min between sets
Pick weights that you can maintain unbroken throughout. If you have to break before 10 reps on the strict pull-ups, then just do a Max set unbroken every time.
Pull-up Scaling Options: banded Strict Pull-Ups, Jumping Pull Up + Slow negative, Ring Row
3:00 Machine of choice (increase intensity every 1:00)
– into –
3 sets
30 seconds Jump Rope
5 Slam Balls (Wallballs)
3 Up Downs
**2. Workout Prep**
1 set
3 Sandball Slams
10 Double Unders
5 Sit Ups