CrossFit WOD, December 12, 2021

by | Dec 10, 2021 | WOD

Sunday, December 12th 2021

Warm-up
A. General
400m Run or Row
-Gradually building pace from easy to hard

B. Mobility
Piked runners calf pedals
60s

C. Specific
2 Sets
50′ A skips
50′ Butt kicks
5-10 Scap pushes
10 Russian KB swings

Metcon
Metcon (Time)
For time
400m Run / Row
15 Burpees
45 Air squats
800m Run / Row
30 Burpees
30 Air squats
1,200m Run / Row
45 Burpees
15 Air squats
1,600m run / Row

Score: Time
TC: 45mins

Scaling options
Beginner
For time
200m Run
10 Burpees
45 Russian KB swings @mod
400m Run
20 Burpees
30 Russian KB swings @mod
600m Run
30 Burpees
15 Russian KB swings @mod
800m run

Intermediate
For time
400m Run
15 Burpees
45 KB swings @24/16 Kg
800m Run
30 Burpees
30 KB swings @24/16 Kg
1,200m Run
45 Burpees
15 KB swings @24/16 Kg
1,600m run

Cool down
Cool down 3-4 minutes on bike or rower

Lower Body Flow