CrossFit WOD, December 10, 2023

CrossFit – Sun, Dec 10

Warm-Up
Warm-Up

1 ROUND

1:00 Cal Bike (Easy Pace)

16 Alt. Shoulder Taps

10 Shoulder Rotations (Forward & Backwards)

100m Run

Into…

1 SET

1:00 Cal Bike (Mod Pace)

8/8 Single Arm Bent Over Row

8 Knee Push-Ups

100m Run

Into…

1-2 SETS (Time Permitting)

:30 Cal Bike (Fast Pace)

6/6 Single Arm Planked Rows*

6 Push-Ups

100m Run

*In the Plank position and with a DB in one hand complete 6 Rows (L) and then switch and complete 6 Rows (R).

Extended Warm-Up – All
3 SETS

10/10 Half Kneeling DB Arnold Press

10-12 Bent Over Reverse Flyes

-Rest As Needed b/t Sets-

(No Measure)

Workout – Performance
AMRAP x 18 MINUTES* (AMRAP – Rounds and Reps)

20/15 Cal Bike

10 DB Renegade Rows (50/35)**

*Every 3:00, not including 0:00, complete a 200m Run.

**1 Rep = Push-Up + Row L + Row R

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness
AMRAP x 18 MINUTES* (AMRAP – Rounds and Reps)

15/12 Cal Bike

10 DB Renegade Rows (35/20)**

*Every 3:00, not including 0:00, complete a 200m Run.

**1 Rep = Push-Up + Row L + Row R

(Score is Rounds + Reps)

KG DB: (15/10)

Optional Cool Down
2-3 SETS FOR QUALITY 10 Wrist Rocks

1:00 Foam Roll T Spine

1:00 EZ Bike (Nasal Breathing Only)

-Rest as Needed b/t Sets-

(No Measure)