Friday December 27, 2024

Warmup

2:00 bike/row

10 speed skaters

5 air squats

10 squat jumps

20 mountain climbers

10 glute bridges

5 inchworms w/ pushups

20 wall leaning calf raises

Mobility

Wall Hinge Stretch :30

Couch Stretch :30

Skill/Strength

Bench Press 4/3/2/2

Add weight each set if possible.

WOD

Karen

150 wallballs

Modify by reducing the reps to 100 or less.

Or…

CrossFit Open 13.3

AMRAP 12:

150 wallballs

90 double unders

30 muscle ups