18 Jan CrossFit WOD, January 19, 2022
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Metcon
Metcon (Time)
Teams of 2
4 Rounds
40 Synchro Air Squats
20 GHD situps (each) or 20 V-Ups (Partner holds a plank on elbows)
40 Pull-Ups (split as desired)
4 Rounds
40 Synchro Air Squats
20 GHD situps (each) or 20 V-Ups (Partner holds a plank on elbows)
40 Pull-Ups (split as desired)
26 Min Cap
Auxillary Work
10 Minutes of Pistol Drills and Skill work
45-second Machine (moderate pace)
10 PVC Pass-throughs
10 Alternating V-Ups
10 Ring Rows
3 Broad Jumps
**2. Workout Prep**
– with Partner –
5 Synchro Air Squats
5 GHD’s (Each) (One partner holds plank)
5 Pull-Ups (each)