02 Jan CrossFit WOD, January 3, 2022
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Metcon
Metcon (Time)
Teams of 2 (1:1)
50-40-30-20-10 Calorie Assault Bike*
50-40-30-20-10 Calorie Assault Bike*
Partner 1 will complete 50 calories entirely and then rest while Male Partner 2 completes 50 calories. Partners will then move to 40 calories and 40 calories.
Weightlifting
Bench Press (Weight)
Dumbell Bench Press 1 1/2 reps
4 sets: 10 reps
xtend arms to the ceiling. Lower dumbbells down to the outside of the chest. Press halfway back up and then lower back to the outside of the chest. Press dumbbells back to full arm extension to complete rep
4 sets: 10 reps
xtend arms to the ceiling. Lower dumbbells down to the outside of the chest. Press halfway back up and then lower back to the outside of the chest. Press dumbbells back to full arm extension to complete rep
25-sec assault bike (easy)
25-sec assault bike (moderate)
10-sec assault bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose Transitions
5 World’s Greatest Stretch (each side)
**2. Workout Prep**
1:1 With Partner (Each perform then move to the next set)
30-second Bike (easy)
into
20-second Bike (moderate)
into
10-second Bike (hard)