16 Jan CrossFit WOD, January 17, 2021
Posted at 20:00h
in Work out of the day
Bootcamp 1/17
Warm-up
TABATA WARM UP (:20 on/:10 rest)
4x Jump Rope
4x Plank Hold
4x Bike
4x Row
4x Hollow Hold
Warm-up
Complete w/ partner each movement (you go, I go style):
5 burpees
15 air squats
10 push-ups
20 sit-ups
2x
Metcon (AMRAP – Reps)
PARTNER WORKOUT
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