CrossFit – Fri, Dec 15

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

25′ Walking Lunge Steps

25′ Bear Crawl

25′ Duck Walk

25′ Inchworms

then 10 Squat Jumps

Get Fit Min 20-35 (AMRAP – Rounds and Reps)


50 Wall Ball 20/14

50 S-DB Box Step Up 50/35 24/20″

-Break up both the Wall Balls and Step Ups as needed, if you break often just keep your rest intentionally short and consistent. You can even get away with something like 10s throughout on the WB as long as you don’t stand around long between sets!

WELLNESS WOD (AMRAP – Rounds and Reps)


30 Wall Ball (any weight)

30 S-DB Box Step Up 35/20 20″

1:00 Rest

Get Strong Min 44-56 (Weight)

Back Squat

In 12:00 establish a Heavy Double

-Take your time finding your legs again after all those Wall Balls. Your range of motion should be primed and ready to go. Hit a couple higher rep sets while the weight is light then switch to doubles the rest of the way.

Competitor Extra (4 Rounds for time)

Every 3:00 for 12:00

10 Strict HSPU

10 Calorie Ski

10 Kipping HSPU

10 Box Jump Overs 30/24″

-Focus on a fast cycle rate on the HSPU, and smooth/steady on the Box Jump Overs. If needed, knock back the HSPU volume to complete the rounds in under the 3:00 window