December 2, 2023

CrossFit – Sat, Dec 2
Reminder. No noon class this week. Back to regular schedule next week.Sign up for the in-house comp on December 9th! Awesome prize packages!

Warm up

A. General
200-400m jog
2 sets
10 Hollow ups
10 Medball squats
10 Medball push press
10 Wallballs
10 Hanging knee raises/leg raises/TTB

B. Specific

Allow athletes to set up their stations, practice their working movements, etc.

Metcon (4 Rounds for reps)

4 rounds for time

21 TTB

21 Wallballs @ 20/14lbs, 12/10′

800m Run / 1600m Bike

TC: 30 minutes

Score: Time

Scaling Options

Beginner

15 Hanging Knee raises

15 Wallballs @ light

400m Jog / 1000m Bike

Intermediate L1

21 Hanging Leg raises

21 Wallballs @ 20/14lbs, 10/9′

800m Run / 1600m Bike

Intermediate L2

9-15 TTB

21 Wallballs @ 20/14lbs, 10/9′

800m Run / 1600m Bike

Team WOD (4 Rounds for reps)

In Pairs, sharing the work as desird

4 rounds for time

40 TTB

40 Wallballs @ 20/14lbs, 12/10′

800m Partner Run w/rope

-or-

1600m Bike (both partners)

TC: 30 minutes

Score: Time

Accessory / Extra

Shoulder Health Accessory

3 sets
50′ Unstable OH carry @heavy
10 Alternating banded plank shoulder touches