Workout of the Day (WOD)
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CrossFit - Tue, Dec 16
Today - Tuesday, December 16, 2025
Warm-up
A. Coaches Choice - Dynamic Mobility
OR
A. 1 set:
-3-point banded shoulder distraction - :40-:45 per point (basic, crossover, extended)
-10 x cobra to downward w/ foot tap
B. 1 set:
-12-15 x bent over scapular T's
-12-15 x bent over scapular Y's
-12-15 x bent over scapular presses
-10-12 scapular W's
-10-12 samson stretch
Accessory - Upper (Vertical Push / Pull)
EMOM x 16 minutes (4 sets):
1. 12 double DB strict shoulder press (seated)
2. 12 double DB upright row (standing)
3. 100ft double DB/KB OH carry
4. REST
The First Noël
EMOM x 12 minutes (4 rounds):
1. 15 double DB bench press (2 x 35/50#)
2. 18 box jump overs (20/24")
3. 15 pull-ups
Rx+:
CTB pull-ups
21 box jump overs (20/24")
Scored as:
Number of minutes completed (max 12).
Number of minutes completed (max 12).
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Round 1 - weights used for shoulder press
Round 2 - weights used for upright rows
Round 3 - weights used for OH carry