CrossFit WOD, January 3, 2020

CrossFit WOD, January 3, 2020

01/03/2019

Warm-up
Upper Body Warm Up with Shoulder Taps
Foam Roll for 3 Minutes plus 20 Thoracic Rotations
Then
10 Inch Worms
20 Air Squats
30 Jumping Jacks
40 Single Unders
50 Shoulder Taps
Then 2 Rounds
10 Banded Pass Thru
10 Banded Face Pulls
10 Banded Pull Aparts

Weightlifting
Push Jerk x 1 Split Jerk x1 (Weight)
Heavy set in complex of:
1 Push Jerk + 1 Split Jerk x 10 sets
Rest as needed.

Metcon
Jones Bones (AMRAP – Rounds and Reps)
AMRAP 12:
10 T2B
10 S20H (135, 95)
200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)