CrossFit WOD, December 28, 2023

CrossFit – Thu, Dec 28

Warm-Up
Warm-Up

200m Run

25’ High Kicks

25’ Toe Touches

25’ High Knees

25’ Butt Kickers

25 Side Shuffle

25’ Karaoke

200m Run

Into…

2-3 ROUNDS (Time Permitting)

10 Barbell RDL*

8 SLOW Upright Rows

6 Hang Muscle Cleans

12 Alt. Elbow Punches

6 Bodyweight Lunge+Lunge+Squat

*RND 2-3 complete BB Clean Deadlift.

Strength – All
Front Squat (ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Front Squat*)

*Bar must come from the floor.

(Score is Weight)

Workout – Performance
3 ROUNDS FOR TIME (Time)

400m Run

30 Sit-Ups

10 Front Squats (185/135)

(Score is Time)

KG BB: (85/60)

Workout – Fitness
3 ROUNDS FOR TIME (Time)

300m Run

20 Sit-Ups

10 Front Squats (135/95)

(Score is Time)

KG BB: (60/42.5)

Optional Cool Down
2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)