15. Dec
CrossFit WOD, December 15, 2022
CrossFit – Thu, Dec 15
warm up
<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrateperformafterthestrength">3. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)</h3><p>2-3 Sets<br />1:00 Jog<br />5 Inchworms<br />10 Hanging Scap Retractions, 5 Kip to Swing</p>
Narwhal (AMRAP – Rounds and Reps)
<h4>Narwhal<br />AMRAP 10 Minutes<br />5 Bar Muscle Ups<br />10 Shuttle Runs (25’)</h4>
weight lifting
<h4>Back Rack Bulgarian Split Squats + Single Arm Suitcase Hold Heel Elevated Squats (Use heavy DB) 20-20-20-20</h4><p>10 Back Rack Bulgarian Split Squats + 10 Single Arm Suitcase Hold Heel Elevated Squats<br />10 Back Rack Bulgarian Split Squats + 10 Single Arm Suitcase Hold Heel Elevated Squats<br />10 Back Rack Bulgarian Split Squats + 10 Single Arm Suitcase Hold Heel Elevated Squats<br />10 Back Rack Bulgarian Split Squats + 10 Single Arm Suitcase Hold Heel Elevated Squats<br /><br />*10 each leg for Split Squat + 10 each arm for Squats.</p><p> </p><h4>Weighted Push Ups + Weighted Chin Ups 17-17-17-17</h4><p>10 Weighted Push Ups + 7 Weighted Chin Ups<br />10 Weighted Push Ups + 7 Weighted Chin Ups<br />10 Weighted Push Ups + 7 Weighted Chin Ups<br />10 Weighted Push Ups + 7 Weighted Chin Ups</p>