17 Jan CrossFit WOD, January 18, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Jan 18
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
Metcon (Distance)
7:00 Max Distance Row
-1:00 rest-
7:00 Max Distance Bike Erg
-1:00 rest-
7:00 Max Distance Ski Erg
Hang Power Snatch (10 x 1)
EMOM x 10
I Hang Power Snatch
Build in weight as form allows