CrossFit – Sat, Dec 13

Warm-up

3 min cardio

10 alt scorpion

5 inch worms w/3 push ups each

10 alt runners lunge

20 Air Squat

XO Sym Activation

Bench Press (5×6 record heaviest 6)
Metcon (AMRAP – Reps)

1:30 min work, 1:30 min rest

  1. Row
  2. Wall Balls 20/14
  3. DB Snatch 30/20 (rx+ 50/35)
  4. Sit Up

Cooldown

3 pos scopion

½ kneeling thoracic rotation

Lacrosse Ball Chest