25/12/25 Thursday Workout of the Day

Warm-Up Flow

General Prep

2 Rounds: For Quality

1:00 Row

10 Alternating Step-Ups + 5 Box Jumps

5 Walking Inchworm To Hollow Hold

15 Banded Good Mornings

:20/:20 second Side Plank

10 Hollow Hold

8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings

Specific Prep

4 Sets Building to 75%

3 Deadlifts

+

6-8 Banded Russian Kettlebell Swings

Set 1: 40%

Set 2: 50%

Set 3: 60%

Set 4: 65-70%

Strength

Every 3:00 x 4 Sets

5 Deadlift @ 75%

+

10 Banded Russian Kettlebell Swings

% of 1RM Deadlift

+

Choice on Loads for Kettlebell Swings

ALT Strength

Every 3:00 x 4 Sets

10 Plyometric lunges

+

15 Push Ups

CrossFit Benchmark

"Christine"

For Time

3 Rounds

500m Row or 400m Run

12 Deadlifts or 24 Reverse Lunges

21 Box Jumps or 21 Squat Jumps

Barbell: Bodyweight

Box Height: 20in

Score = Time

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch