CrossFit WOD, December 15, 2022
CrossFit – Thu, Dec 15
Warm-up
<p dir="ltr"><span id="docs-internal-guid-f619c044-7fff-bd9c-8a09-bec700e13cc0">30 Seconds Standing Calf Raises</span></p><p dir="ltr"><span id="docs-internal-guid-f619c044-7fff-bd9c-8a09-bec700e13cc0">30 Seconds Plank</span></p><p dir="ltr"><span id="docs-internal-guid-f619c044-7fff-bd9c-8a09-bec700e13cc0">30 Seconds Down Dog</span></p><p dir="ltr"><span id="docs-internal-guid-f619c044-7fff-bd9c-8a09-bec700e13cc0">30 Seconds Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-f619c044-7fff-bd9c-8a09-bec700e13cc0">30 Seconds Forearm Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-f619c044-7fff-bd9c-8a09-bec700e13cc0">30 Seconds Hollow Hold</span></p><p dir="ltr"><span id="docs-internal-guid-f619c044-7fff-bd9c-8a09-bec700e13cc0">30 Seconds Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-f619c044-7fff-bd9c-8a09-bec700e13cc0">30 Seconds Down Dog</span></p>
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-1f4d45ca-7fff-19e6-87cf-80fd44e1df48">4 Rounds For Time:</span></p><p dir="ltr"><span id="docs-internal-guid-1f4d45ca-7fff-19e6-87cf-80fd44e1df48">80 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-1f4d45ca-7fff-19e6-87cf-80fd44e1df48">50 Sit-ups</span></p><p dir="ltr"><span id="docs-internal-guid-1f4d45ca-7fff-19e6-87cf-80fd44e1df48">4-3-2-1 Rope Climbs (15′)</span></p><p dir="ltr"><span id="docs-internal-guid-1f4d45ca-7fff-19e6-87cf-80fd44e1df48"></span></p><p dir="ltr"><span id="docs-internal-guid-1f4d45ca-7fff-19e6-87cf-80fd44e1df48">Time Cap: 20 Minutes</span></p>
