CrossFit WOD, December 29, 2023

CrossFit – Fri, Dec 29

Warm-Up
Warm-Up

1 ROUND

30 Single Unders

10 Good Mornings

10 Scap Pull-Ups

10 Ring Rows

Into…

1 ROUND

30 Single-Single-Double Unders OR Single-Single-Tall Jumps

10 KB Deadlifts

10 False Grip Ring Rows

Into…

1 ROUND

30 Double Unders

10 Russian KB Swings

5 Dynamic Kips

:10 Top of Ring Support

:10 Bottom of Ring Support

Skill – All
EMOM x 5 MINUTES

Gymnastics Option Practice*

*Gymnastics Options:

1-3 Bar or Ring Muscle-Ups

1-3 Banded Transitions

3-5 Kipping Pull-Ups

3-5 Vertical Ring Rows

(No Measure)

Workout – Performance
EVERY 3:00 x 5 SETS (AMRAP – Reps)

50 Double Unders

20 KB Swings (53/35)

Max Muscle-Ups in Time Remaining*

-Rest 1:30 b/t Sets-

*Option for Bar or Ring.

(Score is Lowest Muscle-Up Reps)

KG KB: (24/16)

Workout – Fitness
EVERY 3:00 x 5 SETS (AMRAP – Reps)

100 Single Unders

20 KB Swings (35/26)

Max Pull-Ups in Time Remaining*

-Rest 1:30 b/t Sets-

*Option for Banded or Jumping.

(Score is Lowest Pull-Up Reps)

KG KB: (16/12)

Optional Cool Down
EMOM x 9 MINUTES

MIN 1 – :25/:25 Single Arm Slam Ball or KB Overhead Hold

MIN 2 – 10-15 KB Upright Rows

MIN 3 – :50 Alt. 90-90 Hip Rotations

(No Measure)