05 Jan CrossFit WOD, January 6, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Metcon
Metcon (4 Rounds for reps)
Every 4:00 (5 rounds)
15 Wall Balls (30/20)
10 Ring Row – Feet Elevated or 10 Barbell Bodyweight Rows – Feet Elevated
10 Deficit Pushups (45’s/25’s)
10 Burpee Box Jump Overs (24/20)
15 Wall Balls (30/20)
10 Ring Row – Feet Elevated or 10 Barbell Bodyweight Rows – Feet Elevated
10 Deficit Pushups (45’s/25’s)
10 Burpee Box Jump Overs (24/20)
Weightlifting
Seated Alternating Double DB Shoulder Press (Weight)
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or increase across sets
5 Wallballs (focus on breathing and arm cycling)
5 Hand Release Pushup
5 Rings Row (feet on the floor)
4 Box Get Overs (focus on the transition over the box)
**2. Workout Prep**
1 set
5 Wall Balls
3 Ring Rows (feet elevated)
3 Deficit Push-Ups
1 Burpee Box Get Over