CrossFit WOD 12/4/2020


2 Sets – Control, focus, isolation!

6 Half Kneeling Bottom Up KB Press/arm

rest 15sec

6 Lateral band Walk/side

6 Monster walk (forw/back)

rest 15sec

20sec Star Plank (Video Below; Just do 1 side per set. Rotate after set.)

rest 60sec

Shoulder Press (3-3-3-3-3)

Build to 3RM

Metcon (AMRAP – Rounds and Reps)


5 Back Squat

7 KB Swings

9 Push-Press Wall Balls
WOD Notes:

*Select a weight for all 3 movements that will allow you to complete all reps without breaking.

*Back Squat from Floor

*Prime the Back Squat prior to the WOD. Execute all warm up reps from floor, i.e. clean to shoulders, transition from shoulders to back.

*Review Wall-Ball Push Press and KB Swing. Discuss points of performance.