CrossFit – Mon, Dec 4

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

4 Rounds

:30 On :30 Off

Row for meters (increase each round) then

9 Burpees

15 V-Ups

21 Air Squats

Get Fit Min 18-38 (Checkmark)


15/12 Calorie Row

12 Toes to Bar

Straight into


15/12 Calorie Row

15 Wall Balls 20/14

-Alternate movements OTM, you should be able to complete your calories and get off the rower ready to transition within the minute. TTB and WB can be broken into multiple sets if needed! An easy way to modify this is you’re not going to get all the reps done in the minute window is to cap your efforts at :45 per movement to allow for transition and short rest.

WELLNESS WOD (Checkmark)


12/10 Calorie Row

12 Sit Ups

Straight into


12/10 Calorie Row

12 Wall Balls (any weight)

Get Strong Min 46-56 (5 Rounds for weight)

Back Squat Every 2:00 for 10:00

3 Reps w/ :02 Pause (on all three)

-The first set or two can be light, making sure you’re getting the full lenght pause all the way in the bottom. Build across the next few sets, but don’t worry about going super heavy! Quality is king today

Competitor Extra (No Measure)

5 Rounds

1:00 on 2:00 off

Max Rep Weighted Pistols 53/35

-You can start off with just normal pistols if needed, but try to add some weight during the workout. You can alternate each rep or do a few at a time before switching sides.