30 Jan CrossFit WOD, January 31, 2019
Posted at 20:00h
in Work out of the day
2019-01-30 20:00:00.000000
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–>
01/31/2019
Warm-up
Metcon
Metcon (Time)
For total time:
40-30-20-10
Rowing Calories
Rest 90s between sets.
16:00 Cap
40-30-20-10
Rowing Calories
Rest 90s between sets.
16:00 Cap
Metcon (Time)
For time:
50-40-30-20-10
UB Double Unders
*Rest as needed between each set.
If you break you must start your SET over!
50-40-30-20-10
UB Double Unders
*Rest as needed between each set.
If you break you must start your SET over!
Rx+:(Reps of 100-80-60-40-20)
Beginner : UB Single Unders
10:00 Cap
Metcon (Time)
For time:
100 Calories on the Rower
10:00 Cap
100 Calories on the Rower
10:00 Cap
going thru the stretches
Foam Roll IT Band
Foam Roll Adductors
SMR Glutes (lax ball)
Bent-knee Iron Cross
Rollovers into V-sits
Rocking Frog stretch
Fire Hydrant circles
Mountain Climbers
Cossack Squats
Pigeon Pose