December 10, 2023

CrossFit – Sun, Dec 10

Warm-up

A. General

2-3 minutes on machine

2 sets of

7 burpees

B. Mobility

10 Alternating Scorpions

5 Prone Angels, with hands behind back

https://youtu.be/7SzF-x2ME44?si=BGz1fpmBQUNFARGq

C. Specific

Ramp up DB bench press & practice skull crushers

Weightlifting
Weightlifting (Weight)

3 sets

8 DB Bench Press @heavy

20 Banded Skull crushers

15 Banded standing angels

TC: 12 Minutes

Score: Weight on Bench

Scaling Options

Beginner

6 DB Bench @slow eccentric

12 Banded Skull crushers

10 Banded standing angels

Intermediate

As written

Metcon
Conditioning (4 Rounds for reps)

4 rounds, each for time

300/250m Ski/Row

750/700m Bike/ 400m run

-rest 3:00 b/w-

TC: 24 Minutes

Score: Each round for time

Scaling Options

Beginner

200/150m Ski/Row

600/500m Bike/200m jog

-rest 3:00 b/w-

Intermediate

As written

Extra Accessory
Upper Accessory (Weight)

Iso dynamic bent over row

3 x 6/6 @heavy