WOD: Sunday, December 1st, 2019

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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