CrossFit WOD, December 3, 2019

3 DEC 19
NO PM CLASSES ON FRIDAY (4:45&5:45)
NO SATURDAY AM CLASSES

Warm-up
Warm-up
Alternating With A Team Of 3

Ski Erg, 900m Alternating Every 100m

-Then 3 Rounds For Quality Of:

2 Broad Jumps

6 Behind The Neck Push Press (pvc)

10 Wall Squats

Weightlifting
Split Jerk (15 min to build to 1RM)

Metcon
Metcon (AMRAP - Rounds and Reps)
For Total Rounds / Reps 16:00

0:00 - 5:00 AMRAP

5 DB Push Jerks 50/35#

7 Box Jumps

5:00 - 6:00

Rest

6:00-16:00 EMOM

5 DB Push Jerks 50/35#

7 Box Jumps

*this is a pacing based workout. it allows you to go hard for a short time

and then forces you to maintain a pace for the longer duration. if you can not keep that tempo, rest the next minute and start again.

Cool Down
Mobility

Banded Ankle Mobility

Lacrosse Ball Pec Minor

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