05 Jan CrossFit WOD, January 6, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Warm-up
AMRAP x 7 MINUTES
6 Lunge + Lunge + Squat
8 Groiners with a Twist
10 Banded Steps (L R)
8 Up-Downs
6 Bird Dog
6 Lunge + Lunge + Squat
8 Groiners with a Twist
10 Banded Steps (L R)
8 Up-Downs
6 Bird Dog
Strength
Front Squat (1×3)
Shoulder Press (1×3)
"NCX BASELINE II"
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Strict Press
(Score is Weight)
Metcon (Time)
21-15-9
Thrusters (95/63)
Lateral Burpees
Thrusters (95/63)
Lateral Burpees
I. ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Front Squat
(Score is Weight)