20 Jan CrossFit WOD, January 21, 2020
Posted at 20:00h
in Work out of the day
Tuesday January 21
Warm-up
Gymnastics
Gymnastics EMOM
EMOM 12:
Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-up or 10 DB Push Press – neutral grip
Minute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees in
Minute 3: 2 Legless Rope Climbs or 7 Strict Pull-ups or 12 Ring Rows
Rx+ EMOM 15
EMOM 12:
Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-up or 10 DB Push Press – neutral grip
Minute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees in
Minute 3: 2 Legless Rope Climbs or 7 Strict Pull-ups or 12 Ring Rows
Rx+ EMOM 15
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
L2: (Double Under Attempts)
L1: (Single Unders) (Reps of 40-30-20-10)
10:00 Time Cap
L1: (Single Unders) (Reps of 40-30-20-10)
10:00 Time Cap
Metcon (Time)
RX+ Extra Conditioning
Post "Annie"
For time:
50-40-30-20-10
Double Unders
5-4-3-2-1
Legless Rope Climbs
Post "Annie"
For time:
50-40-30-20-10
Double Unders
5-4-3-2-1
Legless Rope Climbs
Extra Credit
3 x 10 DB Hammer Curls
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position