CrossFit WOD, December 4, 2019


Wednesday

Warm-up
Warm-up
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold

Strength
Push Press (3-3-3*)
3-3-3*
Push Press

*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout
Metcon (Time)
FOR TIME
50/40 Cal Bike
50 Up-Downs

Finisher
Metcon
IN TEAMS OF 2…

FOR TIME
400m KB Farmer Carry (70/53)|(53/35)

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