CrossFit WOD, December 11, 2018

Dec 11th

Warm-up
Hinshaw Warm Up
*Walking pace:
High knee karaoke
Over the hurdle
Knee to chest
Figure 4
Lunge
Lunge with torso twist
Toe touch march
*Building pace:
High knee
Butt kicks
Straight leg
Side step
Side step jumping jack
Sitting arm swings
Standing arm swings
*Walking pace:
Toes out walk
Toes in walk
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
*Building pace to sprint pace
50 yard hashmarks
20 yard run
40 yard run
60 yard run

Metcon
Metcon (AMRAP – Reps)
24min alt EMOM:
15/12cal Machine
16 Box jump 24/20in
100ft Plate push on turf

Start with a score of 24. Each time you do not complete the given work within the minute subtract 1.
Metcon (AMRAP – Reps)
24min alt EMOM:
10/8 cal Machine
10 Box jump
100ft Plate push on turf

Start with a score of 24. Each time you do not complete the given work within the minute subtract 1.