22. Dezember 2025
Dez.
22
CrossFit – Mon, Dec 22
Suggested Warm-Up
Warm-Up
AMRAP x 5 MIN
5 Inchworm Push-Ups
6 Cossack Squats
8 Up Downs
10 Walking Lunges
Into…
2 ROUNDS
8 Alt. Back Rack Lunges
8 Strict Press
8 Burpees*
*Round 2 perform Burpees over the bar.
Strength – All
4 SETS (Weight)
8/8 Back Rack Split Squats*
*Keep weight Moderate across all sets.
(Score is Weight)
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
10 Burpees Over Bar
15 Push Press (95/65)
20 Alt. Back Rack Lunges
(Score is Rounds + Reps)
KG BB: (42.5/30)
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
10 Burpees
15 Push Press (65/45)
20 Alt. Back Rack Lunges
(Score is Rounds + Reps)
KG BB: (30/20)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
1.) 5 SETS
1 Ring Kip
+
1 Hips to Ring
+
1 Ring Muscle-Up
*This is a primer for the RMU in Wednesday’s workout.
(No Measure)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.