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CrossFit WOD, January 19, 2024

CrossFit – Fri, Jan 19

Warm-Up
Warm-Up

RUNNING WARM-UP…

100m Run

25ft High Kicks + 25ft Cherry Pickers

25ft Knee Hugs + 25ft Toe Grabs

100m Run

25ft Inch Worms + 25ft Samson Lunges

25ft High Knees + 25ft Butt Kickers

100m Run

25ft Side Lunges + 25ft Rvs Lunges

25ft Side Shuffles + 25ft Karaoke

SPECIFIC WARM-UP…

1-2 ROUNDS

10 KB Deadlifts

10 Alt. Dead Bugs

5 Scap Pull-Ups

5 Kip Swings

Into…

1-2 ROUNDS

10 RKB Swings

10 Tuck-Ups

5 Big Kip Swings

5 Kipping Knee Raises

Workout – Performance
EVERY 4:00 x 5 SETS (AMRAP – Reps)

400m Run

20 Russian KB Swing (53/35)

Max Toes to Bar in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Lowest Reps)

KG KB: (24/16)

Workout – Fitness
EVERY 4:00 x 5 SETS (AMRAP – Reps)

400m Run

20 Russian KB Swing (35/26)

Max Knees to Chest in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Lowest Reps)

KG KB: (16/12)

Optional Cool Down – All
2-3 SETS FOR QUALITY

1:00 Lat Prayer Stretch on Box

5/5 Moose Antlers

10/10 Single Arm KB Bent Over Rows

-Rest as Needed b/t Sets-

(No Measure)