The last Xfit WOD of 2023! I would have not imagined I would still be writing workouts, but next year will be year 15. I have enjoyed the time spent with everyone and look forward to another healthy year!
Warm up:
Warmy+
Tabata, 3 rds of;
Plank hold
Bar hang
Squats
KB swing (American style)
Xfit WOD:
For time, of;
12,11,10,9,8…1 –
KB Squats (53/35)
Push Ups
KB Swings (53/35)
Pull ups
**P1 starts on squats while P2 starts on push ups. Each complete 12 reps then switch exercises. Move to swings and pull ups and complete 12 reps each. Rotate back to squats and push ups and complete 11 reps…all the way down to 1 rep.
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