CrossFit WOD, December 12, 2023

CrossFit – Tue, Dec 12

Warm-Up
Warm-Up

1 ROUND (MIN 0-4)

2:00 Bike or Row

6 Cat/Cows

6 Elevated Calf Raises (pause in bottom of stretch)

6 Alt. 90-90 Hip Rotations

6 Bootstrappers

Into…

AMRAP x 4 MINUTES

20 second Bike or Row(increase pace every round)

4 Air Squats + 4 Jumping Squats

4 Burpees

Strength – All
Back Squat (ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Back Squat)

(Score is Weight)

Week 5 of 5

Strength | Wave-Loading Cycle

Workout – Performance
IN TEAMS OF 2… (AMRAP – Reps)

ON A 12:00 RUNNING CLOCK…*

150/125 Cal Bike or 200/150 Cal Row

-Max Synchro Burpees in Time Remaining-

*P1 works on the Bike while P2 rests. Split Bike Cals as needed. Burpees are completed together.

(Score is Reps of Synchro Burpees)

Workout – Fitness
IN TEAMS OF 2… (AMRAP – Reps)

ON A 12:00 RUNNING CLOCK…*

125/100 Cal Bike or 150/125 Cal Row

-Max Synchro Burpees in Time Remaining-

*P1 works on the Bike while P2 rests. Split Bike Cals as needed. Burpees are completed together.

(Score is Reps of Synchro Burpees)

Solo Workout Option – All

Optional Cool Down
2-3 SETS FOR QUALITY

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)