23 Jan CrossFit WOD, January 24, 2022
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Back Squat (Weight)
5 Back Squat x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2:30 minutes *
Workout Prep
Workout Prep**
1 set
10′ Dumbbell Front Rack Walking Lunge
2 Strict Pull Ups
2 Box Jumps
2 Strict Handstand Push Ups
1 set
10′ Dumbbell Front Rack Walking Lunge
2 Strict Pull Ups
2 Box Jumps
2 Strict Handstand Push Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
25′ Dumbbell Front Rack Lunge (2×50/35)
5 Strict Pull-ups
5 Box Jumps (24/20)
5 Strict Handstand Push-ups
25′ Dumbbell Front Rack Lunge (2×50/35)
5 Strict Pull-ups
5 Box Jumps (24/20)
5 Strict Handstand Push-ups
-into-
3 sets
5 Back Squats (empty bar- build across sets)
5 Stepback Lunges (each side)
5 Ring Rows
5 Pushups
3 Box Step-ups (each side)