07 Jan CrossFit WOD, January 8, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Warm-up Upper Body
Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
Strength
Split Jerk (8 x 1)
Workout
Metcon (Time)
FOR TIME
10 DB Devil’s Press (50/35)
40 Box Jumps (24/20)
20 DB Devil’s Press
20 Box Jumps
10 DB Devil’s Press (50/35)
40 Box Jumps (24/20)
20 DB Devil’s Press
20 Box Jumps
(Score is Time)
Warm Up to roughly 65% of your Split Jerk and begin there.
Building