CrossFit WOD, January 4, 2019

CrossFit WOD, January 4, 2019

01/04/2019

Warm-up

Warm-up
*Have everyone go through and perform a 30s Interval on the Bike at 60% Effort Then,

KB Warm-up, Tabata Style (20 work/10 rest) x 3 Rounds:
1a) KB March (Right Side)
1b) KB March (Left Side)
1c) Russian Swing
1d) Goblet Alt. Reverse Lunges Then,

*Have everyone go through and perform a 30s Interval on the Bike at 85% Effort
+ 20 Air Squats (or Alt. Pistols)
10 KBS (Heavy)

Weightlifting
Paused Front Squat (Weight)
1) Paused Front Squat: 5 x 3 @80%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 80% before starting the clock

Warm-up
2) Metcon Prep:
2 Rounds of:
15s AB Sprint (increase intensity on each set)
10 Air Squats
5 KBS Rest 60s.

Metcon
Metcon (5 Rounds for reps)
Every 4:00 x 5 Sets:
30s Assault Bike Sprint
20 Air Squats
10 KBS (70, 53)

Rx+:(Alt. Pistols, total) (Double 53’/70)

Auxiliary Work
Double Leg Prone Banded Leg Curls: 3 x 30-40. Rest 60s