06 Jan CrossFit WOD, January 7, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Warm-up
4 SETS (9:00 CAP)
:45 Bike/Row
25’ SA OH KB Walk
20 Mountain Climbers
25’ SA OH KB Walk
50’ Front Rack Walk
:45 Bike/Row
25’ SA OH KB Walk
20 Mountain Climbers
25’ SA OH KB Walk
50’ Front Rack Walk
Strength
Metcon (Weight)
3 SETS FOR QUALITY
50′ DBL KB Suitcase Walk
50′ DBL KB Front Rack Walk
50′ DBL KB OH Walk
2:00 Bike/Row (EZ Pace)*
50′ DBL KB Suitcase Walk
50′ DBL KB Front Rack Walk
50′ DBL KB OH Walk
2:00 Bike/Row (EZ Pace)*
*2:00 Bike/Row is considered active rest. Once completed athletes should begin their next round of walks.
(Score is Weight)
Workout
Metcon (5 Rounds for reps)
EVERY 4:00 x 5 SETS
25/20 Cal Bike/Row
30 Sit-Ups
25/20 Cal Bike/Row
30 Sit-Ups
-Rest Remaining Time-
(Score is Each Set for Time)