DATE – Saturday December 13th
Warm-up: Group dynamic full body warm-up
Mobility: Banded shoulder/pec/overhead stretch, pre-squat hip prep.
Review Barbara bodyweight movements, “Rx” standards, and scaling options.
WOD A) CrossFit.com benchmark “Barbara”
Complete 5 rounds for time:
20 Pull-ups
30 Push-ups
40 Ab-mat sit-ups
50 Squats
– Rest exactly 3 min between each round –
Score it total time to complete minus the 12 min of rest time.
Beginner athletes scale reps to 10,20,30,40, and scale movements as needed to keep moving.
