CrossFit- January 17, 2020

 In WOD
Friday

Warm-up
Mobility:
Foam Roll Calves
1-2 min each
Child’s Pose on Box
1-2 min
Kneeling Split
1-2 min

Activation:
3 rounds
1 Minute Bike/Row
10 Lateral Box Step-ups (Each Side)
10 PVC Pass Throughs
10 PVC Overhead Squats

Fitness & Performance – Front Squat (Weight)
EMOM 9
1 Fronts Squat
Starting @ ~ 80% of 1 rm
Metcon (Time)
Fitness
In 25:00
3 Rounds:
7 Power Snatches (45/35)
7 KTE
7 Box Jumps (20/18)

25/18 Cal Row

3 Rounds:
7 Power Snatches (45/35)
7 KTE
7 Box Jumps (20/18)

25/18 Cal Row

3 Rounds:
7 Power Snatches (45/35)
7 KTE
7 Box Jumps (20/18)

Metcon (Time)
Performance
In 25:00
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

25/18 Cal Row

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

25/18 Cal Row

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

Recent Posts