Wednesday 12/28

WORKOUT for Working Womxn’s Wednesday 12/28/2022

“12 Days of CrossFit”
in cumulative song format, for time:
100m run/150m row
2x 25′ bear crawl
:03 handstand
4 DB clean & jerks, 2×20/35/50lbs
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 12/16/24kg
8 toes-to-bar
9 (ring) dips
10 squat thrusts/burpees
11 pullups
12 rocking pistols

or make up a 40-minute EMOM rotating through 4-5 stations! Post time to whiteboard!

ENGINE for Wed 12/28

for time:
50 calorie row
30 push press
50 burpee over rower
30 thruster
50 calorie bike
30 power clean

Rx = 30/50/70kg. Post time to whiteboard.

BODYBUILDING for Wed 12/28

3-4 rounds
8 one-arm DB chest fly/side
8 one-arm DB lat pullover/side

2-3 rounds
12 one-arm row/side
12 one-arm rear delt fly/side

1-2 rounds
15 drag curl negatives (or KB towel curls)
15 JM press

/by