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CrossFit WOD, December 22, 2022

CrossFit – Thu, Dec 22

warm up
<h3 id="openquarterfinalssemifinalsgames">Open, Quarterfinals, SemiFinals, &amp; Games</h3><h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&amp;list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&amp;index=57&amp;t=0s&amp;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&amp;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 Sets<br />1:00 Cardio (your choice) (build from easy to moderate)<br />10 Hanging Scap Retraction, 10 Kip to Swing<br />5 Inchworm w/Push Up<br />10 Banded Air Squat</p>
Cindy Lou Who (AMRAP – Rounds and Reps)
<h4><br />AMRAP 20 Minutes<br />5 Pull Ups<br />10 Push Ups<br />15 Air Squats</h4>

weight lifting
<h4>Back Rack Step Ups + Heel Elevated Double KB Front Rack Squats 20-20-20-20</h4><p>10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats<br />10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats<br />10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats<br />10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats<br /> </p><hr /><h4>Weighted Push Ups + Weighted Pull Ups 16-16-16</h4><p>10 weighted Push Ups + 6 Weighted Pull Ups<br />10 weighted Push Ups + 6 Weighted Pull Ups<br />10 weighted Push Ups + 6 Weighted Pull Ups<br />10 weighted Push Ups + 6 Weighted Pull Ups</p>

accessory work
<h4>Deadlift 6-4-4-2</h4><p>6 Deadlift @ 7/10 RPE<br />4 Deadlift @ 7.5/10 RPE<br />4 Deadlift @ 7.5/10 RPE<br />2 Deadlift @ 8/10 RPE</p><p>Scoring:<strong>Load</strong></p><p> </p><p>Complete 3 max effort sets of Rope Climbs:<br />Each set you will work for 2 minutes<br />–rest 2 minutes –<br /><br />Then after the final 2 minute rest complete:<br />3 Legless Rope Climbs starting from seated position.</p><p>Scoring:<strong>Checkbox</strong></p>