CrossFit WOD, December 7, 2018

06 Dec CrossFit WOD, December 7, 2018

Posted at 20:00h in Work out of the day by admin

12/07/2018

Warm-up

High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Lunge Complex 2 x per side
Inch Worm x 5

Then 2 Rounds
10 Thoracic Rotations per side
15 Banded Pull Downs
20 Banded Pull Aparts

Weightlifting

Split Jerk (Weight)

Split Jerk: 1RM. Rest 2:00

Warm-up

Metcon Prep. Warm-up Pullups/Hang Power Cleans

Metcon

Metcon (Time)

4 Rounds of:
21/18 Calorie Row
15 Pull-ups
9 Hang Power Cleans (135, 93)
Rest 90s

Rx+:(C2B Pull-ups) (155, 103)(Cals on AB)

Auxillary Work

DB Lateral Raises: 3 x 12-15. Rest 60s.