30 Jan CrossFit WOD, January 31, 2022
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Metcon
Metcon (Time)
10 Rounds
4 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
– 90-sec rest between rounds –
4 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
– 90-sec rest between rounds –
Weightlifting
Bench Press (Weight)
3 Bench Press x 10 sets @67.5% of Heavy Single (Week 1)
Every 90 Sec
30 sec Assault Bike
10 Plate Toe Touches (each side)
3 Up downs to seal pose
3 Box Get-overs (Practice Transition over box)
**2. Workout Prep**
1 set
2 Burpee Box Get Overs
15 Second Bike (workout pace) (each)