18 Dec WOD- Saturday, Dec 19

9 am Lite N Tite WOD:
WOD 1:

Row 30sec on/off for calories -10 rds

WOD2:

Partner Sled Push/ rope pull
rest while your partner pushes the sled, and then pulls it in with the rope.
Alternate- 5 rds each for time

Finisher: Reverse Tabata L-Sit hold

9:30 and 10:30 regular CrossFit WOD:

Skill:

Bar MU technique
(Swing hips to bar practice, banded BMU)

Strength:

Every 90 seconds for 6 rds
1,2,3 BMU
Or 1,2,3 strict pull-up AHAP

WOD:

Every 90 for 5 rounds
12 vertical tuck jumps (as high as possible)
max effort row (as soon as slow down, you’re done)

*partner up
*when split time drops by 5 secs, you stop and rest until the next round. The point is to see how long you can maintain speed. That is what you are measuring.

Presenting ATHLETE OF THE MONTH December: Mila Yevelev! Learn more about Mila’s CrossFit Journey here.

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