CrossFit WOD, December 19, 2019

ThursdayWarm-upWarm-up1:00 Easy pace on Bike/Row/Ski

Then…

ALT EMOM x 12 MIN:
Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs
Min 2: Single Unders → High Jump Singles → High Knee Single Unders → Dubs
Min 3: Hollow/Tuck Hold → Superman Hold → Forearm Plank → :25/:25 Side Plank

Then…
1:00 Hard pace on Bike/Row/SkiWorkoutMetcon (AMRAP – Reps)EMOM x 15 MINUTES
MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)
MIN 2 – MAX Double Unders
MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25)

*:50 work / :10 rest for all working minutes.
**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.Score is combined total of Step Overs and DUFinisherMetcon (AMRAP – Reps)IN TEAMS OF 2…

AMRAP x 6 MINUTES
Weighted Sit-Ups (30/20)|(20/10)*

*Hold single DB across chest. P1 works for minute 1 while P2 holds P1’s feet. P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP.

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