• CrossFit to the Core

12/7/21 Tuesday's WOD - Happy Birthday Christian!!

*Everybody does 16 burpees for Christian's birthday!!*


A) For Load:

Strict Press (8 min)

1-1-1-1-1

Push Press (8 min)

3-3-3-3-3

Push Jerk (8 min)

5-5-5-5-5


B) 3 Sets:

:30 Doorway Stretch / Side

:30 Banded Shoulder Stretch / Side

42 views1 comment

Recent Posts

See All

Warm-up Set 1 :30 Row/Bike 10 Leg Swings/ Leg (Across Body) 10 Alternating Knee Hug to Chest Set 2 :30 Row/Bike 10 Leg Swings/ Leg (Front & Back) 5 Squat Therapy Squats (Use wall) Set 3 :30 Row

Warm-up 2 Sets: :30 Step-Over Hurdle, Step Under Hurdle :30 Elbow-to-Instep 2 Sets: :30 Alternating Reverse Lunge :30 Shoulder Tap in Pike Push-up 2 Sets: 1:00 Box Assisted or Assisted Single-Leg

Warm-up AMRAP 7: :20 Double Unders or Single Unders (or Double Attempts) 20 Mountain Climbers 5 Kip Swings 10 V-Ups 5 Kip Swings Set 1 100m run :20 Kip Swing + Knees Above Hips :30 Ring Rows Se