12 Jan CrossFit WOD, January 13, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Metcon
Metcon (Time)
4 rounds
25/20 Calorie Row
25 GHD or 25 V-Ups
25 Push-Ups
25 Ring Rows or 25 Bodyweight Barbell Row
25/20 Calorie Row
25 GHD or 25 V-Ups
25 Push-Ups
25 Ring Rows or 25 Bodyweight Barbell Row
28 Min Cap
Auxillary Work
10 Minutes of handstand walk practice
1 min bike erg (easy pace)
5 GHD’s to parallel (focus on leg extension)
5 Hand Release Pushups
10 Bent-over Plate Rows
**2. Workout Prep**
2 rounds
5/4 Calorie Bike Erg
5 GHD’s
5 Dumbbell Bench Press
5 Ring Rows