CrossFit WOD, December 14, 2022

CrossFit – Wed, Dec 14

Warm-up
<p dir="ltr"><span id="docs-internal-guid-0bbbac99-7fff-752c-0d7c-c4c59616e00a">30 Seconds Jumping Jacks</span></p><p dir="ltr"><span id="docs-internal-guid-0bbbac99-7fff-752c-0d7c-c4c59616e00a">30 Seconds Alternating Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-0bbbac99-7fff-752c-0d7c-c4c59616e00a">30 Seconds Down Dog</span></p><p dir="ltr"><span id="docs-internal-guid-0bbbac99-7fff-752c-0d7c-c4c59616e00a">30 Seconds Active Spiderman</span></p><p dir="ltr"><span id="docs-internal-guid-0bbbac99-7fff-752c-0d7c-c4c59616e00a">30 Seconds Active Samson</span></p><p dir="ltr"><span id="docs-internal-guid-0bbbac99-7fff-752c-0d7c-c4c59616e00a">30 Seconds Down Dog to Push-Up</span></p><p dir="ltr"><span id="docs-internal-guid-0bbbac99-7fff-752c-0d7c-c4c59616e00a">15 Seconds Knuckle Draggers</span></p><p dir="ltr"><span id="docs-internal-guid-0bbbac99-7fff-752c-0d7c-c4c59616e00a">15 Seconds Alternating Quad March</span></p><p dir="ltr"><span id="docs-internal-guid-0bbbac99-7fff-752c-0d7c-c4c59616e00a">15 Seconds Alternating Cradle Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-0bbbac99-7fff-752c-0d7c-c4c59616e00a">15 Seconds Alternating Lunges</span></p>

Toes to Bar or Pull Up Practice
<p>Take 10 miuntes to work on toes to bar form</p><p>*every 3 minutes complete 5 v-ups</p><p> </p><p>Example:</p><p>start with hollow to superman on the floor</p><p>transfer that to the bar for yourkip swing</p><p>knees to elbow/strict toes to bar</p><p>3 kips to 1 pull up</p>
Individual Quarter Finals 22.1 (Time)
<p dir="ltr"><span id="docs-internal-guid-253b180b-7fff-357c-1870-ed3170899c33">For Time:</span></p><p dir="ltr"><span id="docs-internal-guid-253b180b-7fff-357c-1870-ed3170899c33">50 Dumbbell Walking Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-253b180b-7fff-357c-1870-ed3170899c33">30 Handstand Push-ups</span></p><p dir="ltr"><span id="docs-internal-guid-253b180b-7fff-357c-1870-ed3170899c33">40 Front Rack Walking Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-253b180b-7fff-357c-1870-ed3170899c33">20 Deficit Handstand Push-ups (3.5"/2")</span></p><p dir="ltr"><span id="docs-internal-guid-253b180b-7fff-357c-1870-ed3170899c33">30 Overhead Walking Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-253b180b-7fff-357c-1870-ed3170899c33">10 Strict Handstand Push-ups</span></p><p dir="ltr"><span id="docs-internal-guid-253b180b-7fff-357c-1870-ed3170899c33"></span></p><p dir="ltr"><span id="docs-internal-guid-253b180b-7fff-357c-1870-ed3170899c33">Dumbbells: (50’s/35’s)</span></p><p dir="ltr"><span id="docs-internal-guid-253b180b-7fff-357c-1870-ed3170899c33"></span></p><p dir="ltr"><span id="docs-internal-guid-253b180b-7fff-357c-1870-ed3170899c33">Time Cap: 15 Minutes</span></p>

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