CrossFit WOD, January 3, 2019

CrossFit WOD, January 3, 2019


Power Skips
High Knees
Butt Kicks
Toy Solider Kicks
Walking Lunges with a twist
Back Peddle
90 Degree Hip Rotations

Review Floor Press + Pull-ups x 7 Minutes.
*Warm-up both movements x 3 sets.

Floor Press (Weight)
1a) Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 45s.

1b) Wide Grip Pull-ups: 5 x 5. Rest 45s.
Adv: Add weight
Beg: Partner Assisted

2) Metcon Prep:
2 Rounds at game speed of:
10 Muscle Snatch (or Power Snatch)
5 Burpees over the Bar
Rest 60-90s.

Metcon (Time)
"James B"
4 RFT:
15 Power Snatch (75, 53)
15 Burpees Over the Bar

Rx+:(95, 63)