CrossFit WOD, December 9, 2019

MondayWarm-upWarm-upWith a single light DB…

2 ROUNDS
6/6 DB Turkish Sit Ups
6/6 Overhead Split Squats
6/6 Single Arm Upright Rows
6/6 Single Arm DB Presses
6/6 Single Arm Deficit Push Ups*

*Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor.Extended Warm-upWarm-upEMOM x 8 MINUTES
MIN 1 – 1L / 1R Turkish Get-Up (Building)
MIN 2 – Static Hold of Choice!*

*Wall-Sit
Plank
Active Squat
Bar Hang
HS Hold
Hollow
Superman
Plate OH Hold
KB Front RackWorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x 20 MINUTES
15 Up-Downs
30 Double Unders
1:00 Wall-Sit
30 Double Unders
15 Kettlebell Swings (53/35)|(35/26)
1:00 Ring FLR or Plank

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