28 Jan CrossFit WOD, January 29, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Warm-up Upper Body
Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of:
Build to a Moderate-Heavy Complex of:
3 Push Press
+
2 Push Jerks
+
1 Split Jerk
(Score is Weight)
Workout
Metcon (5 Rounds for reps)
EVERY 4:00 x 5 SETS
20 Sit-Ups
20 Slam Balls (30/20)
10 Hand Release Push-Ups
10 S2OH (115/73)
20 Sit-Ups
20 Slam Balls (30/20)
10 Hand Release Push-Ups
10 S2OH (115/73)
(Score is Each Set for Time)