CrossFit WOD, December 25, 2023

CrossFit – Mon, Dec 25

Warm-Up
Warm-Up

2 ROUNDS

200m Run

10 Alt. WB Lunges

10 WB Strict Press

10 Ring Rows

Into…

2 ROUNDS

:40 Single Unders*

10 WB Thrusters**

10 Scap Pull-Ups

5-7 Kip Swings

*RND 2 complete Single-Single-Double Unders or Double Unders.

**RND 2 complete Wall Balls.

Partner Workout – Performance
“BUDDY THE ELF (PERFORMANCE)” (Time)

IN TEAMS OF 2…*

FOR TIME

1200m Run

200 Double Unders

100 Pull-Ups**

100 Wall Balls (20/14)

600m Run

100 Double Unders

50 Pull-Ups**

50 Wall Balls

*P1 and P2 will complete the 1200/600m Run together. All other movements will be split as needed. P1 works while P2 rests.

**Chest to Bar Optional.

(Score is Time)

KG WB: (9/6)

Solo Workout Option – Performance
FOR TIME (Time)

1200m Run

100 Double Unders

50 Pull-Ups*

50 Wall Balls (20/14)

600m Run

50 Double Unders

25 Pull-Ups*

25 Wall Balls

*Chest to Bar Optional.

(Score is Time)

KG WB: (9/6)

Partner Workout – Fitness
“BUDDY THE ELF (FITNESS)” (Time)

IN TEAMS OF 2…

FOR TIME

800m Run

400 Single Unders

100 Ring Rows**

100 Wall Balls (14/10)

400m Run

200 Single Unders

50 Ring Rows**

50 Wall Balls

*P1 and P2 will complete the 800/400m Run together. All other movements will be split as needed. P1 works while P2 rests.

**Jumping Pull-Ups Optional.

(Score is Time)

KG WB: (6/5)

Solo Workout Option – Fitness
FOR TIME (Time)

800m Run

200 Single Unders

60 Ring Rows*

60 Wall Balls (14/10)

400m Run

100 Single Unders

30 Ring Rows*

30 Wall Balls

*Jumping Pull-Ups Optional.

(Score is Time)

KG WB: (6/5)

Optional Cool Down
EMOM x 9 MINUTES

MIN 1 – :45 Lat Stretch*

MIN 2 – :45 Calf/ Tib Raises

MIN 3 – :45 Quad Foam Roll

*Options include…

Foam Roll or Lacrosse Ball Smash

Box Prayer Stretch

Childs Pose Single Arm Lifts

(No Measure)