Monday December 18, 2023

Warmup

1:30 bike/row

Side shuffle (down & back)

10 cossack squats

Knee pulls (down)

5 1 ¼ air squats

Quad pulls (back)

10/side fire hydrants

Reverse lunges (down)

5 inchworms + 10 duck walks (back)

Mobility

10 squat to stands

:20/side samson stretch

10 downward dog toe taps

10 shin switches

Skill/Strength

Retest your one rep max back squat and front squat

WOD Primers

2 rounds

100m row

6 air squats

5 situps

4 pushups

3 pullups

Or…

2 rounds

100m row

4 wallballs

3 toes to bar/hanging knee raise

2 negative pullups

WOD

CrossFit Baseline

500m row

40 air squats

30 situps

20 pushups

10 pullups

F:  box pushups; ring rows

Or…

500m row

40 wallballs

30 toes to bar

20 matador dips

10 strict pullups

C:  40 pistols (alternating r/l) instead of wallballs; 20 handstand pushups; 10 bar muscle ups

Combine options as desired.  Do both if you’d like, or each a couple of times.