CrossFit WOD, December 24, 2023

CrossFit – Sun, Dec 24

Warm-Up
Warm-Up

1 ROUND
:45 Row (Arms Only) RPE 5/6

10 Scap Push-Ups

10 Up-Downs

10/10 Single Leg Glute Bridge

Into…

1 ROUND

:45 Row (Arms + Lean Back) RPE 7/8

10 Scap Push-Ups

10 Push-Ups

10 Barbell RDLs

Into…

1 ROUND

:45 Row RPE 8/9

10 Burpees

10 Barbell Deadlifts

Partner Workout – All
“NAUGHTY OR NICE” (AMRAP – Reps)

IN TEAMS OF 2…

EMOM x 32 MINUTES*

MIN 1 – :50 Max Cal Row

MIN 2 – :50 Max Burpees

MIN 3 – Max Team Deadlifts (Athlete Choice)**

MIN 4 – Rest

*P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.

**Weight Options…

135/95

185/135

225/155

Heavier as Needed

(Score is Total Reps)

Solo Workout Option – All
EMOM x 24 MINUTES (AMRAP – Reps)

MIN 1 – :50 Max Cal Row

MIN 2 – :50 Max Burpees

MIN 3 – Max Deadlifts (Athlete Choice)

MIN 3 – Rest

**Weight Options…

(135/95)

(185/135)

(225/155)

Heavier as Needed

(Score is Total Reps)

KG BB1: (60/42.5)

KG BB2: (85/60)

KG BB3: (100/70)

Optional Cool Down
1-2 SETS FOR QUALITY

5 Up-Dog to Down Dog

:30/:30 Three Legged Downward Dog Pose

5 Cat/Cows

:30 Happy Baby

1:00 Rebound Pose

(No Measure)