CrossFit- January 15, 2020

 In WOD
Wednesday

Warm-up
Mobility:
Barbell Thoracic Opener
1-2 min
Ankle Dorsiflexion
1-2 min each
Wrist Stretches
1-2 min

Activation:
3 rounds
30 Single Unders
15 AbMat Sit-ups
200 Meter Row
10 Goblet Squats (Light KB)

Fitness & Performance – Pausing Push Press (Weight)
In 8:00 Build
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press
2 second pause in the dip
Metcon (5 Rounds for reps)
Fitness
On the 4:00 x 5 Rounds:
15/12 Calorie Row
60 Single Unders
7 Front Squats (135/95)
Metcon (5 Rounds for reps)
Performance
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (185/135)

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