CrossFit – Fri, Dec 22
We will be having our Christmas WOD this Saturday December, 23 at 9 am.  Come get some fitness in before all the Christmas party's.

Warm-up
Warm Up

1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
20 Banded Side Steps
10 Banded Good Mornings
-into-
3 sets
5 Single Arm Dumbbell Bench (each)
3 Inch Worms
5 Suitcase Deadlifts (each)
5 Dead Bugs

2. Workout Prep
2 sets:
5 Dumbbell Bench Press
5 Dumbbell Deadlifts
*Build-in weight

Workout
“No one should be alone on Christmas” (AMRAP – Rounds and Reps)

Freedom (RX’d)
12:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
10 Dumbbell Deadlifts (50s/35s)
(KG conv: 22.5/15 DBs)

Independence
12:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
10 Dumbbell Deadlifts (35s/25s)
(KG conv: 15/10 DBs)

Liberty
12:00 AMRAP
10 Dumbbell Bench Press (light)
10 Dumbbell Deadlifts (light)

  • Target number of Rounds: 9+ Rounds
  • Minimum number of Rounds before scaling: 7 Rounds

Accessory/Core
Core Work (Checkmark)

3 sets:

  • 30 Heel Taps (each side)
  • 30 GHD Russian Twist (Or Regular Russian Twist)
  • 30 yd Isolateral DB Farmers Carry (left)
  • 30 yd Isolateral DB Farmers Carry (right)

*Rest 2:00 b/t sets

Cooldown/Mobility
Mobility
<ul><li>1 min tricep smash (each)</li><li>1 min overhead banded distraction (each)</li><li>1 min Barbell grip smash (each side)</li></ul>

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