CrossFit – Wed, Dec 24
General Warm-up
Strength (Checkmark)
5 rounds
10 Deficit Push Ups 4/2″
Rest 2:00 between sets
If scaling, try to preserve the added range of motion the deficit provides and use a band hanging from the rig to provide assistance.
AMRAP 7 Minutes (AMRAP – Rounds and Reps)
10-second L-Sit Hold
20 Wallballs 20/14lbs
L-sit may be done hanging or on supports/parallettes.
Feel: Gas/muscle overload
Pace: Sustain
Target Score: 4+ rounds
Firebreather Score: 5+ rounds
Shoulder Press (Strict Press
1 @ 80-90%
5 @ 65-70%
4 @ 70-75%
3 @ 75-80%
5 @ 70-75%
4 @ 75-80%
3 @ 80-85%
1 @ 80-90%
5 @ 65-70%
4 @ 70-75%
3 @ 75-80%
5 @ 70-75%
4 @ 75-80%
3 @ 80-85%
It’s ok if you don’t know your perecentages – your heavy single to start will give you guidance. The goal is for the second wave to be heavier than the first.)
3 Rounds
:20 Bike or Row
:10 Rest
:20 Plank Transitions
:10 Rest
:20 Med Ball Squats
:10 Rest