CrossFit – Sun, Dec 11
Warm-Up
Warm-Up
ON AN 8:00 MINUTE RUNNING CLOCK…
2 ROUNDS
10 Lunges → 10 Step-Ups
12 KB Deadlifts → 12 Russian KB Swings
10 Tuck-Ups → 10 Strict Knees to Chest
:20 Bar Hang → 12 Scap Pull-Ups
AMRAP IN REMAINING TIME…
10 Box Jumps w/ Step Down
8 Bootstrappers
5-7 Kip Swings
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
21-15-9
Box Jumps*
KB Swings (53/35)|(35/26)
Toes to Bar
*Change box height each round…
Round of 21 (20)
Round of 15 (24)
Round of 9 (30)
(Score is Rounds + Reps)
KG KB: (24/16)|(16/12)
Finisher
Metcon
3 SETS
10 DB Forward/ Lateral Raises*
15-20 DB Zottman Curls
-Rest As Needed b/t Sets-
*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.
(No Measure)
