CrossFit WOD, January 17, 2021

CrossFit WOD, January 17, 2021

Bootcamp 1/17

TABATA WARM UP (:20 on/:10 rest)

4x Jump Rope
4x Plank Hold
4x Bike
4x Row
4x Hollow Hold

Complete w/ partner each movement (you go, I go style):

5 burpees
15 air squats
10 push-ups
20 sit-ups


Metcon (AMRAP – Reps)

Partners will work simultaneously for 24:00 minutes, alternating every 3:00 minutes between two stations:

Station 1: Cals on bike/row
Station 2: AMRAP of athlete’s choice from the list of movements below:

KB swings (53/35)
MB situps (20/14)
Goblet squats (53/35)
HR push-ups (RX+ HSPU)
Ball Slams

Score: Total cals + total reps in 24:00 minutes