December 8, 2023

CrossFit – Fri, Dec 8

Warm-up

A. General

Amrap 6

6 Wall Ball push press against wall

6 Wall Balls

6-12 Ring rows/body rows

B. Activation

2 sets

5 Band W pulls

5 Band strict press

5 Behind the neck band lat pull down

C. Specific

– Dip holds

– Push Press + hold in Dip

– Tempo push press

Weightlifting
Push Press (5×5 @ascending
*Begin @65%
)

TC: 15 Minutes

Score: Weight

Scaling Options

Beginner

5 x 3 @ slow eccentric, accross

Intermediate

As written

Metcon
Metcon (Time)

3 Rounds for time

30 Wall Balls 20/14 lbs

15 CTB

TC: 10 Minutes

Score: Time

KG: 9/6

Scaling Options

Beginner

3 Rounds

16 Wall Balls @ light

8 Jumping Pull Ups

Intermediate L1

30 Wall Balls @ 14/10 lbs

15 Jumping Pull Ups

Intermediate L2

20 Wall Balls @ 20/14 lbs

8 CTB/Pull Ups

Extra Accessory
Core (Checkmark)

Hanging Straddle Lifts

3×12 reps