CrossFit WOD, January 12, 2024

CrossFit – Fri, Jan 12

Warm-Up
Warm-Up

MOBILITY 3:00 MINUTES

1-2 ROUNDS (TIME PERMITTING)

5 Inch Worms + Push-Up

10 Cat Cows

10 Bird Dogs

10 Slow Scap Pull-Ups

Into…

AMRAP x 5 MINUTES

20 Bicycle Crunches

10 Plate Deadlifts

10 Plate Curl to Press

10 Alt. Plate Around the World

20 Alt. Shoulder Taps

Workout – All
EMOM x 21 MINUTES (AMRAP – Rounds and Reps)

MIN 1&2 – AMRAP of…3 Strict Pull-Ups + 9 Plate Ground to Overhead (Athlete Choice) + 15 Sit-Ups*

MIN 3 – :50 Plank Hold

*Pick-up where you left off.

(Score is Total Rounds + Reps)

Cool Down
EMOM x 9 MINUTES

MIN 1 – :45 Up Dog to Down Dog

MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon

MIN 3 – :45 Child’s Pose

(No Measure)