Monday December 22, 2025

Warmup

2:00 bike/row

2 rounds:

10 air squats

:30 plank

10 kip swings

Mobility

Downward dog :30

Thread the needle :30/side

Skill/Strength

PR any press (bench/strict/push)

Pick something and PR it, full send.  Doesn’t have to be a one rep – go for a 3 rep, 5 rep, 10 rep, 20 rep, whatever feels best. 

WOD

CrossFit Baseline

500m row

40 air squats

30 situps

20 pushups

10 pullups

F:  box pushups; ring rows

Or…

CrossFit Baseline 2.0

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

Do one, or both, or one more than once.

Then (optional)…

CrossFit Open 12.1

AMRAP 7:

Burpees