CrossFit WOD, December 4, 2023

CrossFit – Mon, Dec 4

Warm-Up
Warm-Up

2 ROUNDS

4 x 25’ Side Shuffles

6 Inch Worms

8 Tuck-Ups

10 Hand Over Hand Ring Rows (switch hands @ 5 reps)

Into…

2 ROUNDS

2 25’ Run + 25’ Back Pedal

4 Up-Downs

6/6 S.A. Ring Rows

8 Strict Knee Raises

Skill – All
ON AN 8:00 RUNNING CLOCK…

Practice Rope Climbs*

*Practice J-Technique with a focus on opening the hips after clamping the feet or finding a consistent clamp.

(No Measure)

Workout – Performance
EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 1-3 Rope Climbs

MIN 2 – Burpees*

MIN 3&4 – Max Shuttle Runs**

MIN 5 – Rest

*Burpee Options:

12 Reps

15 Reps

20 Reps

**Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.

(Score is Total Shuttle Run Reps)

Workout – Fitness
EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 3-6 Strict Knees to Elbows

MIN 2 – Burpees*

MIN 3&4 – Max Shuttle Runs**

MIN 5 – Rest

*Burpee Options:

10 Reps

12 Reps

15 Reps

**Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.

(Score is Total Shuttle Run Reps)

Optional Cool Down
2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Alt. Deadbugs

20 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)