Events for December 2022

CrossFit DC Membership Change Announcement
July 13, 2015
A Few Words on Hydration
July 14, 2015

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Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Spider Lunges
5 Dolphin Push-ups
10 Supine Scorpion

Skill
EMOM for 24min (8 rounds each)
A) 1/2 Max Strict Pull Ups*
B) 5 DB Renegade Rows**
C) 5 Hollow Rocks + 10 V-Ups + 5 Hollow Rocks

* Scale to 2 Negatives or 5 challenging ring Rows
**1 Rep = 1 Push-up + 1 Row (L) + 1 Push-up + 1 Row (R)

Accessory
3 rounds of
10 Single Arm DB Rows each arm (AHAP)
20 windshield Wipers
20 Band Pull Aparts

– perform Rows as heavy possible, then immediately do Windshield Wipers, and finish with Pull Aparts. 

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