CrossFit WOD, December 15, 2023

CrossFit – Fri, Dec 15

Warm-Up
Warm-Up

2 ROUNDS

1:00 Cardio Choice (RPE 5)

10 Alt. Samson Lunges

10 BW Good Mornings

10 Dead Bugs

Into…

2 ROUNDS

1:00 Cardio Choice (RPE 7)

5/5 SB Split Squats

10 SB Deadlifts

10 Bird Dogs

Workout – All
AMRAP x 24 MINUTES (Calories)

Max Cal Machine of Choice*

*Every 3:00 not including 0:00, complete 10 Alt. Slamball Goblet Lunges + 15 Slam Balls (Athlete Choice).

(Score is Total Cals)

Cool Down
2-3 SETS FOR QUALITY

5 Slow Slam Ball Jefferson Curls

10 Slow Cat Cows

10 Alt. Scorpions

-Rest as Needed b/t Sets-

(No Measure)