Events for December 2022

Sunday, 10/25
October 24, 2015
CrossFit DC Clothing Swap & Happy Hour (Saturday, Oct. 31st)
October 26, 2015

IMG_0687

Warm-Up
3 Rounds of
6 Dolphin Push-ups
12 Alt Dead Bugs
6 Alt T Push-ups
12 Band Dislocates

then,

1 Minutes OH Band Stretch/side

Skill
EMOM for 12min (4 rounds each):
A) 2-3 Wall Walkers (Scale up to Max HSPU*)
B) 15 Band Pull-Aparts
C) 5 V-Ups + 10 Hollow Rocks + 5 V-Ups

*HSPU Options (Strict or Kipping):
Rx = Hands on 25 Lb plates, head to Ab Mat;
Scaled = Single Ab Mat (no plates)

Met-Con
Prep:
3 x 3 Shoulder to Overhead (working up in weight)

Work:

Once through:

AMRAP 3 minutes
9 Shoulder to Overhead (M:135/105/75, W:93/73/53)
6 Push-ups
3 Burpees

Rest 3 minutes

AMRAP 3 minutes
6 Shoulder to Overhead (same weights)
6 Push-ups
6 Burpees

Rest 3 minutes

AMRAP 3 Minutes
3 Shoulder to Overhead (sawe weights)
6 Push-ups
9 Burpees

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