CrossFit WOD, January 29, 2019

CrossFit WOD, January 29, 2019

2019-01-28 20:00:00.000000
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–>

01/29/2019

Weightlifting
High Knees up and back
Butt Kicks up and back
Toy Soliders up and back
5 Inch worm with a push up
10 Banded Pass Thrus
20 Banded Pull Aparts
10 OHS

Warm-up
Review Rope climbs and HSPU and scaling options

Metcon
Metcon (Time)
10-8-6-4-2
Kipping HSPU
*2 Rope Climbs after each set w. legs

Rx+
10-8-6-4-2
Strict HSPU
*2 Legless Rope Climbs after each set

If no HSPU or Rope Climbs Perform
15-12-9-6-3
Box Push-ups
Strict Band Assisted Chin-ups

Auxillary Work
AMRAP 10 of:
10 OH KB Sit-ups (each side)
20 Double KB Bent-over Rows
30 DB Rollback Tricep Extensions (light)
*Rest as needed.