CrossFit WOD, December 22, 2022

CrossFit – Thu, Dec 22

Warm Up
<p>30 Seconds Box Step-Ups </p><p>30 Seconds Pigeon Pose on Box<a href=" Seconds Standing Calf Raise</p><p>30 Seconds Box Step-Ups</p><p>30 Seconds Childs Pose on Box<a href=" Seconds Single Unders</p><p>30 Seconds Down Dog to Push-Up</p>

<p>Grab box and rope before warm up</p>
<p>3 Supersets:</p><p>10 Supinated Grip Ring Rows</p><p>20 Single Leg Glute Bridges (10 Each Side)</p><p>Rest 1:30 Between Sets</p>
Metcon (Time)
<p>5 Rounds For Time:</p><p>10 Dumbbell Box Step-ups (24"/20")</p><p>30 Double Unders</p><p>10 Dumbbell Push Jerks</p><p>30 Double Unders</p><p> </p><p>Dumbbells: (35’s/25’s)</p><p>Time Cap: 20 Minutes</p>