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Wednesday, December 5, 2018

2018 December 4
by bk

ring support hold (top), 4 sets of 10-20 seconds
ring support hold (bottom), 4 sets of 10-20 seconds


For time:
Run 400m
12 burpees
25 pullups
Run 400m
12 burpees
35 wallball (20lb/14lb)
Run 400m
12 burpees
45 abmat situps

Integrity’s Revenge Athletes:

Same as Above
-if feeling like you can use one more high intensity workout before active recovery

OR… active recovery…

For 15 minutes: (LISS – low intensity steady state)
bike, 15 calories (add 5 calories per round)
10 1-arm kettlebell side windmill (5 each side)
deadhang (pullup bar), 10 seconds
10 double-jump over barbell (or cone/any other object)


Mobility, 20 minutes

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CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Justin F permalink
    December 5, 2018

    WOD: 14:20 Rx

  2. Luciana permalink
    December 5, 2018

    18:23 Rx

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