07 Dec CrossFit WOD, December 8, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Dec 8
Warm Up
Metcon (6 Rounds for reps)
6 sets: (Every 3:00)
10 Toes to Bar
15 Box Jump Overs (24/20)
10 Toes to Bar
Time cap each set: 2 minutes
Auxiliary Work
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
2:00 Machine
-into-
3 sets:
10 PVC Pass throughs
5 Kip Swings
5 Low Box Jumps
10 Sit Ups
2. Workout Prep
1 set:
3 Toes to Bar
2 Box Jump Overs
2 Toes to Bar