27 Jan CrossFit WOD, January 28, 2020
Posted at 20:00h
in Work out of the day
Tuesday January 28
Warm-up
Gymnastics
Gymnastics EMOM
EMOM 12:
Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-ups or 10 DB Push Press
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-ups or 10 DB Push Press
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
Metcon (Time)
3 RFT:
25 Hand Release Push-ups
20 Pull-ups
15 Burpee Box Jumps (24, 20)
25 Hand Release Push-ups
20 Pull-ups
15 Burpee Box Jumps (24, 20)
Rx+: (20 HSPU per round) (C2B Pull-ups)
L2: (Box Push-ups) (Band Assisted Pull-ups) (20, 15)
L1: (15 Box Push-ups per round) (15 Ring Rows) (Burpees – no box)
18:00 Time Cap
Extra Credit
Barbell Curls: 4 x 10. Rest 60s.
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