13 Jan CrossFit WOD, January 14, 2021
Posted at 20:00h
in Work out of the day
Thrusday
Warm-up
Upper Body Warm Up with Shoulder Taps
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
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 Press x2 Split Jerk x1 (Weight)
Every 90 Seconds for 7 Sets. All sets should be between 70-80% of your Push Press
Metcon
Metcon
EMOM 20
Min 1 200 Meter Run (Row if it’s too cold)
Min 2 15 Toes to Bar
Min 3 50 Dubs
Min 4 15 Push Ups