CrossFit – Fri, Dec 23
Warm-Up
Warm-Up
MOBILITY PREP (4 MIN Max)
8 Alt. Groiners
8 Cat Cows
:30 Wrist Stretch Palms Down
:30 Wrist Stretch Palms Up
5 Slow Bodyweight Jefferson Curls
Into..
AMRAP x 6 MINUTES
:30 Moderate Row
7/7 SA KB Deadlift
7/7 SL Glute Bridge (Option for Weighted)
14 Alt. V-Ups
:30 Dead Hang
Workout
“SON OF A NUTCRACKER” (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
100m Suitcase Carry (70/53)|(53/35)
200/150m Row*
15 Russian KB Swings
100m Suitcase Carry (70/53)|(53/35)
200/150m Row*
15 Russian KB Swings
*Row increases 100m after each full round. Round 1 is 200/150, Round 2 is 300/250 and so on…
(Score is Total Rounds + Reps)
KG KB: (32/24)|(24/16)
Partner Finisher
IN TEAMS OF 2 OR 3… (Distance)
AMRAP x 12 MINUTES
Max Meters Row*
*Alternate Partners as needed to complete the most meters in the time period.
(Score is Total Meters)
Note: New Benchmark