02 Jan CrossFit WOD, January 3, 2021
Posted at 20:00h
in Work out of the day
NEW YEAR BOOTCAMP
Warm-up
200m jog into Stretch/Mobility
Working Lengths of the Gym:
Samson stretch
Slow side-to-sides
Walk out plank, 2 pushups
Squat jumps
Bear crawl
Burpee broad jumps
Slow heel to glute
Pick the apple
Metcon (5 Rounds for reps)
Every 6:00 minutes x 5 sets:
20/15 cal bike, into…
10 mountain climbers
20 walking lunges (1,1,2,2)
30 single DB thrusters (35/20)
40 situps
[RX+ Version]
25/20 cal bike, into…
1 rope climb
20 single DB OH Walking Lunges (10 steps each arm) (50/35)
30 single DB thrusters (50/35)
40 V-ups
Goal: Should be scaled so that you have 90 seconds-2:00 minutes of rest after the first set. If not, make further modifications for the remainder of the workout.