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CrossFit 1/24

23
Jan

CrossFit 1/24

Announcements!!!

If you haven’t received an email from “Wodify” yet with your log in info for the WOD tracking (and to put in your new payment info), email [email protected] with “wodify” in the subject line.

Warm Up

Mobility – Shoulders

2 sets
10 ring row
10 push-ups
10 lunges ea leg
30s plank (Performance 45/25 bumper plate)
10 kb swings
10 goblet squats

WOD

3 rounds for time

4/6 Ring Muscle Ups
12 power snatches
12 abmat sit ups
12 bar facing burpees
12 thrusters

1 min rest

Health: 45/35 – Ring Rows
Athletic: 65/45- 8 Toes To Bar
Performance: 95/65

Strength – Yes the fun stuff is last.  You’re going to earn it.  Build the structural strength!!!!

A) SA Half Kneeling DB Press 6×4 @2020

B) Bent Over Row @ 3×8 @ 30X0

C) Hang Power Snatch 5×3