10 Jan CrossFit WOD, January 11, 2022
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Bench Press Warm Up
400 M Row into
AMRAP 6 of
10 Pass Thrus
10 Banded Facepull-aparts
10 Banded Pull-aparts
10 Thoracic Rotations (5 each side)
Then:
5 Inch Worm with Push Up
10 Pec Rolls (5 per side)
Weightlifting
Bench Press (Weight)
Work to a heavy single for the day
Workout Prep
Workout Prep**
1 set
5 Toes to Bar
2 Burpee Box Jump Overs
3 Toes to Bar
1 set
5 Toes to Bar
2 Burpee Box Jump Overs
3 Toes to Bar
Metcon
Metcon (5 Rounds for reps)
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Pull Ups
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Pull Ups