29 Dec CrossFit WOD, December 30, 2019
Posted at 20:00h
in Work out of the day
12/30/2019
Warm-up
Warm-up Upper Body
Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
Warm-up
Review Split Jerks
Weightlifting
Front Squat x2 Split Jerk x1 (Weight)
Every 2:30 for 7 Sets Building
Metcon
Metcon (Time)
For Time
10 Squat Cleans (115/78)
20 Lateral Burpees
30 Front Squats
40 Lateral Burpees
50 Dead Lifts
10 Squat Cleans (115/78)
20 Lateral Burpees
30 Front Squats
40 Lateral Burpees
50 Dead Lifts
25 Min Cap