05 Jan CrossFit WOD, January 6, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Jan 6
Warm-up
Metcon (Time)
Teams of 2 (1:1)
50-40-30-20-10 Calorie Assault Bike*
*40-32-24-16-8 Women’s Calories
Time Cap 30 Minutes
Auxillary Work
Double DB Rows
4 x 10
Rest as needed between sets
8 min AMRAP
25-sec assault bike (easy)
25-sec assault bike (moderate)
10-sec assault bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose Transitions
5 World’s Greatest Stretch (each side)
2. Workout Prep
1:1 With Partner (Each perform then move to the next set)
30-second Bike (easy)
into
20-second Bike (moderate)
into
10-second Bike (hard)