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CrossFit WOD, December 3, 2018

CrossFit WOD, December 3, 2018

181203

Warm-up
20 Walking Lunge, 5 Inch Worm
Jump Rope Practice
5 Min to work on DBUs
Bear Crawls
Landmine SA Kneeling Press (8 8 8 8)
record weight of plates used, always use 45lbs bars

press explosively and then count :04 on way down. move up gradually
SA Landmine Row (8 8 8 8)
Bar is outside of knee

:04 count down
Metcon (Time)
21 – 15 -9
Chest to Bar Pull Up
Standing Reverse Lunge w/ front rack hold 115/85