Warm Up
4 Rounds
20’ Walking Lunge & Twist
8 Supine Scorpion
20” Crab Walk
4 Plank to Squat
EMOM 30 Min (6x each)
A) 6-12 Ring Dips (scale up to 3 ring Muscle Ups)
B) 12 Burpees
C) 15 Hollow Rocks
D) Row 15 Cals (scale by finding max in :30 in first round)
E) Rest
Upcoming Event:
– CrossFit DC Ugly Sweater Holiday Potluck Party, 12/16, 6PM to 10PM @ H Street Location
Reminders:
– 12/16 & 12/17 U Street Location will be CLOSED for USAW Certification
– Log in your daily WOD results and progress at the Train Heroic app, e-mail us at info@crossfitdc.com if you have any questions signing up and/or logging in
