CrossFit – Thu, Dec 18
Warm Up
Skill Work (Checkmark)
Double unders ladder: 20–40–60–80–100
Hand stand hold: 40 sec after each set
Accessory Work (Checkmark)
4×15 biceps curls
4×15 ring dips
METCON (Checkmark)
Every minute for 20 minutes (4 sets):
Minute 1- 15/12 Cal Ski
Minute 2- 3/2 Rope Climbs
Minute 3- 12 DB Snatches 50/35
Minute 4- 10 Box Overs (48/40)
Minute 5- Rest
Three sets of:
10 Cal Row
10 Air Squats
10 Push Ups