WOD

CrossFit – Sun, Dec 8 SUNDAY FUNDAY (Time) FOR TIME: 10-9-8-7-6-5-4-3-2-1 100M Sprint Burpee

CrossFit – Sat, Dec 7 Saturday Community WOD (AMRAP – Rounds and Reps) 20:00 AMRAP 20 Calorie Row 20 Air Squats 200m Run 20 Dumbbell Push Press 20 Double Unders/40 Singles 20 Dumbbell Thrusters RX 35/25 x 2

CrossFit – Fri, Dec 6 Suggested Warm-Up Warm-Up 200m Run Into… 1 ROUND 10/10 Leg Swings 10 Wide Stance Good Morning 10/10 Split Squat 5/5 Cat-Cow Into… 1-2 ROUNDS (TIME PERMITTING) 10/10 Lunges (2nd round-Bulgarian Split Squat) 10 Sumo Stance RDL :20 Dead Hang 8 Scap Pull-ups 4 Strict Knee Raise Into… 200m Run Strength

CrossFit – Thu, Dec 5 Suggested Warm-Up Warm-Up AMRAP x 8 MINUTES* 40 Single Unders → 20 Double Unders 8 KB Deadlifts → 8 RKB Swings 4 Push-Up to Pike → 4 Up-Downs 8 Bootstrap Squats → 8 Air Squats *Transition to 2nd movement at 4:00 mark Skill – All ON A 10:00 RUNNING CLOCK…

CrossFit – Wed, Dec 4 Suggested Warm-Up Warm-Up 3 ROUNDS :30 Bike 15 Banded Pull-Aparts 5 Tempo Ring Rows (3111) 5 Scap Pull-Ups + 5 Kip Swings Workout – Performance FOR TIME (Time) 40/30 Cal Bike 40 Pull-Ups 60/50 Cal Bike 30 Chest to Bars 80/70 Cal Bike 20 Bar Muscle-Ups (Score is Time) Workout