CrossFit WOD, December 16, 2022
CrossFit – Fri, Dec 16
Warm-up
<p dir="ltr"><span id="docs-internal-guid-3ebde361-7fff-922f-0d5f-9f4cc5d1238b">1 Minute Row – Easy</span></p><p dir="ltr"><span id="docs-internal-guid-3ebde361-7fff-922f-0d5f-9f4cc5d1238b">30 Seconds Active Spiderman</span></p><p dir="ltr"><span id="docs-internal-guid-3ebde361-7fff-922f-0d5f-9f4cc5d1238b">30 Seconds Active Samson</span></p><p dir="ltr"><span id="docs-internal-guid-3ebde361-7fff-922f-0d5f-9f4cc5d1238b">30 Seconds Down Dog</span></p><p dir="ltr"><span id="docs-internal-guid-3ebde361-7fff-922f-0d5f-9f4cc5d1238b">30 Seconds Pigeon Stretch Each Side</span></p><p dir="ltr"><span id="docs-internal-guid-3ebde361-7fff-922f-0d5f-9f4cc5d1238b">45 Seconds Row – Moderate</span></p><p dir="ltr"><span id="docs-internal-guid-3ebde361-7fff-922f-0d5f-9f4cc5d1238b">30 Seconds Banded Pull-Aparts</span></p><p dir="ltr"><span id="docs-internal-guid-3ebde361-7fff-922f-0d5f-9f4cc5d1238b">30 Seconds Banded Lat Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-3ebde361-7fff-922f-0d5f-9f4cc5d1238b">30 Seconds Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-3ebde361-7fff-922f-0d5f-9f4cc5d1238b">30 Second Row – Fast</span></p>
Thruster (Build to a heavy 3)
CrossFit Open 15.5 (Time)
<p dir="ltr"><span id="docs-internal-guid-b419081f-7fff-f2aa-b694-de4670a832ec">27-21-15-9 reps for time of:</span></p><p dir="ltr"><span id="docs-internal-guid-b419081f-7fff-f2aa-b694-de4670a832ec">Row (calories)</span></p><p dir="ltr"><span id="docs-internal-guid-b419081f-7fff-f2aa-b694-de4670a832ec">Thrusters 95/65#</span></p><p dir="ltr"> </p><p dir="ltr"><span>*Score-time</span></p>
