CrossFit WOD 12/9/19

Warm-up

Banded hydrants

Banded split squats (off rig)

Pick three. Different heights to raise your heels.

High, medium, floor.

Squat and twist x3 each arm

Then

Squat x10 @ each height

Metcon prep

Demo three positions and purpose.

Practice

3.2.1.Go!

Back Squat (5×5)

*Across

**If you have been present for the past several weeks of back squatting, use 70-75% of heaviest pause.

***4 & 5 should be difficult. Find a tempo that creates the appropriate difficulty.

Metcon (Weight)

lunge x10

Front rack lunge x10

OH Lunge x10

4 rounds each arm
*Utilize KB or DB

**Ten steps total. The goal is to perform all 30 reps with a 1 break maximum.

***Quality of movement is key. Intensity comes with practice here.

Workout of the Day

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    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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