CrossFit WOD, December 22, 2023

CrossFit – Fri, Dec 22

Warm-Up
Warm-Up

2 SETS

:30s Bike (RPE 5)

10 BW Good Mornings

10 BW Alt. Lunges (SET1: FWD / SET2: RVS)

10 SLOW Alt. Dead Bugs

Into…

2 SETS

:30s Bike (RPE 7)

10 KB Deadlifts

10 KB Alt. Lunges (SET1: FWD / SET2: RVS)

10 Sit-Ups

Workout – All
EMOM x 20 MINUTES

MIN 1 – 20 KB Goblet Alt. Lunges (Athlete Choice)

MIN 2 – 15/12 Cal Bike

MIN 3 – Max Sit-Ups

MIN 4 – Rest

(No Measure)

Post-Workout Skill – All
EMOM x 7 MINUTES

Unbroken Toes To Bar or Hanging Knee Raise*

*Rep Options:

3 Reps

6 Reps

9 Reps

12 Reps

(No Measure)