WOD

CrossFit – Sat, Dec 7 Warm-up Warm Up 1. Movement Prep/Activation 3:00 Machine-into-10:00 AMRAP30 seconds Jump Rope5 Up Downs5 Suitcase Dumbbell Deadlifts (each)10 Birddogs 2.

CrossFit – Fri, Dec 6 Warm-up Warm Up 1. Movement Prep/Activation 2:00 Machine-into-2 sets:10 Banded Pass Throughs10 Cossack Squats-into-8:00 AMRAP10 V-Ups10 Kip Swings5 Ring Rows3

CrossFit – Thu, Dec 5 Warm-up Warm Up 1. Movement Prep/Activation 8:00 AMRAP50m Jog3 Inch Worms10-second Handstand Hold10 Banded Pass-throughs 2. Workout Prep2 sets:50m Run

CrossFit – Wed, Dec 4 Warm-up Warm Up 1. Movement Prep/Activation Hip Halo Warm Up + Banded 7s-into-8:00 AMRAP30-second Air Bike5 Muscle Clean (empty bar)5

CrossFit – Tue, Dec 3 Warm-up Warm Up 1. Movement Prep/Activation 7:00 AMRAP10 Lateral Ski Hops30-second Jump Rope45-second Row 2. Workout Prep2 sets: (each)100m Row

CrossFit – Mon, Dec 2 Warm-up Warm-up 1. Movement Prep/Activation8:00 AMRAP5 Roll and Reach3 Inch Worms5 Clean Grip Deadlifts (empty bar)5 Hang Muscle Cleans (empty

CrossFit – Sun, Dec 1 Workout Option 1 Turkey Trot (Time) Freedom (RX’d)4 rounds400m Run (or 7 houses down) 25 GHDs (or 25 V-Ups) Independence4

CrossFit – Sat, Nov 30 Warm-up Workout Leftovers (AMRAP – Rounds and Reps) 5 Rounds AMRAP 4 10 Air Squats 8 Push Ups 10 Air

CrossFit – Fri, Nov 29 Warm-up Warm Up 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7’s-into-8:00 AMRAP50m Jog5 Kip Swings5 Scap Pull Ups5 Russian

CrossFit – Thu, Nov 28 Warm-up Warm Up 1. Movement Prep/Activation 3:00 Machine-into-Every minute (7:00)2 Sandbag Deadlifts (lights) (or DB Deadlifts)4 Box Step Ups6 Up