CrossFit WOD, January 17, 2022

CrossFit WOD, January 17, 2022

Monday

Warm-up
Warm up Lower Body
With a barbell + Green band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)

Weightlifting
Back Squat (Weight)
Every 2:30 for 5 sets
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)

Workout Prep
Workout Prep**
1 set
5/4 Calorie Row
3 Box Jumps
3 Deadlifts

Metcon
Metcon (5 Rounds for reps)
Every 4:00 (5 sets)
15/12 Calorie Row
15 Box Jumps (24"/20")
15 Deadlifts (185/125)