24 Jan CrossFit WOD, January 25, 2020
Posted at 20:00h
in Work out of the day
Saturday January 25
Warm-up
Metcon
Metcon (Time)
In teams of 2:
Buy-in: 1500 M Row
Then,
3 Rounds of:
150 Double Unders
90 Wall balls (20, 14)
30 Squat Cleans (135, 95)
Then Cash Out 1500 M Row
*One person works. Split as needed.
Buy-in: 1500 M Row
Then,
3 Rounds of:
150 Double Unders
90 Wall balls (20, 14)
30 Squat Cleans (135, 95)
Then Cash Out 1500 M Row
*One person works. Split as needed.
(20 Minutes Recovery work post Metcon – i.e. row, run, bike at a conversatinal pace)
L3: (115, 75)
L2: (Double Under Attempts) (14, 10) (95, 65)
L1: (Single Unders) (10, 8) (75, 55)
30:00 Time Cap
Extra Credit
– Global Foam Roll Quads x 60s each
– Half-Kneeling Biphasic Hip Flexor Stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
– Half-Kneeling Biphasic Hip Flexor Stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale
Then,
50 Double Unders
40 Wall balls
10 Deadlifts
10 BW Glute Bridges
*add weight
8 Squat Cleans
10 BW Glute Bridges
*add weight
6 Squat Cleans
10 BW Glute Bridges
*Rest as needed between sets of cleans