CrossFit WOD, December 19, 2023

CrossFit – Tue, Dec 19

Warm-Up
Warm-Up

200m Team Run

Into…

2 ROUNDS

10 Lunge + Twist

8 Up-Downs w/ Pause in Plank

6 Tall Jumps

Into…

2 ROUNDS

8 Alt. Step-Ups

6 Push-Up to Pike

4 Burpees

Into…

200m Team Run

Workout – All
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

16 Alt. Box Step-Overs (Athlete Choice)*

16 Burpees to a Target**

16 Box Jumps

100m Run

*Option to add DB and hold in Goblet Position.

**Target ideally is 6 inches above standing reach.

(Score is Rounds + Reps)

Post-Workout Skill – All
ON AN 8:00 RUNNING CLOCK…

Practice Ring or Bar Dips*

*Skill Options…

Top/Bottom Ring/Bar Hold

Box/Bench Dips

Strict Ring/Bar Dips (Banded Optional)

(No Measure)