CrossFit WOD, December 3, 2021

CrossFit WOD, December 3, 2021

Friday

Warm-up
3:00 Row
-into-
7 min AMRAP
5 Stepback lunges (each side)
3 Zombie Climbs
10-sec Handstand Hold
3-inch worms

Workout Prep
3 sets
1 Wall Walk (Halfway on set number 1)
1 Rope Climb (only 1 Pull)
10ft Front Rack Lunge Walk (add weight each set)

Metcon
Metcon (Time)
10-8-6-4-2
Wall Walk
5-4-3-2-1
Rope Climbs or Strict Pull-ups (30-24-18-12-6)
* 100ft Sandbag Carry (150/100) or Dumbbell Farmer Carry (2×100/2×70) after each round *

Time Cap 22 Minutes

Auxillary Work
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar

Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension

Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise