December 3, 2023

CrossFit – Sun, Dec 3
Sign up for the in-house comp on December 9th! Awesome prize packages!

Warm up

A. General

5 minute row:
3 x 40 seconds easy, 20 seconds on

B. Mobility
10-14 alternating scorpions

C. Specific
2 sets
4 Tempo Bench press 4.2.X.1
4 Standing slam balls, increasingly harder

Weightlifting (2 Rounds for reps)

2 sets

12-10-8

DB Bench Press @ Heavy

Kneeling slam balls @ 30/20lbs

Rest 3 minutes between sets

TC: 16 minutes

Score: Weight on DBs

Scaling Options

Beginner

DB bench press, moderate

Kneeling slam balls, light

Intermediate

As written

Conditioning (5 Rounds for reps)

Rowing

5 x 500m Sprints

Rest 1:1

TC: 25 minutes

Score: Each 500m for time

Scaling Options

Beginner

4 x 500m, hard effort

Rest 1:1

Intermediate

As written

Accessory / Extra

Banded Cat Cows

3 x 10