09 Jan CrossFit WOD, January 10, 2020
Posted at 20:00h
in Work out of the day
01/10/2020
Warm-up
Upper Body Warm Up with Shoulder Taps
Foam Roll for 3 Minutes plus 20 Thoracic Rotations
Then
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
Then
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts
Weightlifting
Push Jerk x 1 Split Jerk x1 (Weight)
Metcon
Metcon (Time)
For time:
20-15-10-5
Push Press (135, 93)
Burpee Pull-ups
20-15-10-5
Push Press (135, 93)
Burpee Pull-ups
Auxillary Work
Extra Credit
Super Set
Chest Supported DB Rows: 4 x 20. No rest.
Kipping Handstand Push-ups: 4 x 10-15. Rest 60s.
Super Set
Chest Supported DB Rows: 4 x 20. No rest.
Kipping Handstand Push-ups: 4 x 10-15. Rest 60s.
*Goal beat last weeks weight if you’re feeling good
Rest as needed.
– Beginner: Push Press: 5 x 5. Rest 90s