09 Jan CrossFit WOD, January 10, 2021
Posted at 20:00h
in Work out of the day
Bootcamp 1/10/21
Warm-up
2:30 bike/row/run
:60 couch stretch x each leg
:60 couch stretch x each leg
Warm-up
50 Singles
5 walk out plank, 2 pushups
20 hollow rocks
10 mountain climbers (1,1,2,2)
5 walk out plank, 2 pushups
20 hollow rocks
10 mountain climbers (1,1,2,2)
x2 rounds
Metcon
4 rounds (8:00 work/1:00 rest):
0:00-2:00
50 Double Unders, into…
AMRAP Max DB Flutter Kicks
2:00-4:00
20 Box Step Ups, into…
AMRAP Max Ball Slam
4:00-6:00
15/12 cal bike, into…
AMRAP Max PVC sit-up
6:00-8:00
18/15 cal row, into…
AMRAP Max DB Strict Press
8:00-9:00
Rest