WOD: Sunday, December 1st, 2019
Warm-up: Group Dynamic
- Group Jog – 3 Laps
- Toe Touches – 10 SLOW Reps
- Kneeling hamstring stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 150 Meter Row OR 100 Meter Runner
- 3 Deadlifts (ascending weights)
- 5 Broad Jumps
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Workout: CrossFit Benchmark “Christine”
3 Rounds
- 500 Meter Row
- 12 Deadlifts (Bodyweight)
- 21 Box Jumps (24”/20”)
**May sub a 400 Meter Runner / 1200 Meter Bike for row
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Cardio Option: 3 Rounds
- 500 Meter Row
- 24 Russian KB Swings (24k/16k)
- 21 Box Jumps (24”/20”)
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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