Enlarge image
Moe, Katie and DC doing the farmers walk.
Enlarge image
December will be a month of focusing on building strength mostly with deadlifting but also with squats and all the pressing movements.
Focus: Interval
Warm-up: Jumping CrossFit
2 rounds, 10 reps per round
500 M Row
Jumping pull-ups
Jumping dips
Sit-ups
Good Mornings
Overhead Squats
Samson Lunges
Skill/Specific Warm-Up: Deadlift
3,3,3,3,3,3 rest at least 3 minutes between rounds when it gets heavy
WOD – 5 Rounds with 1 minute rest between rounds:
50 M Farmers Walk with heavy DBs
10 x Push-ups
10 x Wall Ball