CrossFit- January 12, 2021

 In WOD

Tuesday

Warm-up
3 Rounds:
10 Prone Y Raise (with light weights or none)
10 Reverse Scapular Push-ups
30sec Bent Over Banded Row Isometric
10 Front Plank to Side Plank 5/side (hold 3-5sec/rep)

COOL DOWN:
Thread the Needle Pose 90sec/side
Twisted Cross Pose 90sec/side
Box T-Spine Mobilization 60-120sec hold

Fitness & Performance – Shoulder Complex (Weight)
4 rounds:
8-10 Push Presses
12 Band Upright Rows
60 Double Unders
rest :90
Metcon (AMRAP – Rounds and Reps)
Fitness & Performance
AMRAP 15:
6 Toes to Bar
6 Alt DB Snatches
6 Burpees
6 Box Jumps

Fitness: 35/25
Performance: 50/35, 24/20

Recent Posts