CrossFit WOD, December 20, 2023

CrossFit – Wed, Dec 20

Warm-Up
Warm-Up

2:00 Row

into…

AMRAP x 6 MINUTES

6 Alt. 90-90 Hip Rotations

6 Plate Squats*

6 Bodyweight Jumping Air Squats

6/6 Plate Around the Worlds

Into…

1:00 Row (aim to get 20/15+ or 15/12+ calories)

*Hug the plate into the chest when standing; press the plate away from the body as you send the hips back and down into a squat. When standing, pull the plate back into the chest.

Strength – All
5×5 Barbell Squat* (Weight)

*Build to a Moderate weight and hold the same weight across all 5 sets.

Squat Options…

Back Squat

Front Squat

Overhead Squat

(Score is Weight)

Workout – Performance
5 ROUNDS FOR TIME (Time)

10 Overhead Squats (115/75)

20/15 Cal Row

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness
5 ROUNDS FOR TIME (Time)

10 Front Squats (115/75)

15/12 Cal Row

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down
2-3 SETS FOR QUALITY

1:00 Calf Smash on Barbell

:30 Prayer Stretch on Barbell/Foam Roller/Floor*

5/5 Groiner w/Thoracic Rotation**

-Rest as Needed b/t Sets-

*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards the ground.

**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.

(No Measure)