CrossFit WOD, December 2, 2021

by | Nov 30, 2021 | WOD

Thursday, December 2nd 2021

Warm-up
A. General
1 min Easy Row
30sec rotating scorpions
1 min Moderate Row
30sec Mountain Climbers
1 min Hard Row

B. Specific
2 sets
5 breaths in the Prayer stretch
5 Back rack elbow rotations
5 Btn push press
5 pause push press

Weightlifting
Push Press (Work up to a heavy 3reps)
Score: Max weight
TC: 8mins

Scaling options
Beginner, Intermediate
As Written

Metcon
Metcon (Time)
3 rounds for time
20/15 Cal Row
15 HSPU
10/15 Cal Row
7 Strict HSPU

Rest 1 minute between rounds

Score: Time
TC: 18mins

Scaling options
Beginner
3 rounds
20/15 Cal Row
15 DB Push Press
10/15 Cal Row
7 DB Strict Press
DB @mod

Intermediate
3 rounds
20/15 Cal Row
7 HSPU
10/15 Cal Row
7 HSPU

Extra Accessory
Metcon
3 sets
3/3 Dead bug Pullovers
20 Ballistic Standing Banded T

Goal: Core + Upper back stability