CrossFit WOD, January 14, 2024

CrossFit – Sun, Jan 14

Warm-Up
Warm-Up

EMOM x 10 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Cardio

MIN 2 – SA KB Swing (L)

MIN 3 – Curtsey Lunge + Step-Up

MIN 4 – SA KB Swing (R)

MIN 5 – Alt. V-Ups

Workout – All
EMOM x 25 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Cardio Choice

MIN 2 – Lateral Box Step-Overs (Athlete Choice)

MIN 3 – Strict Toes to Bar*

MIN 4 – Alt. Single Leg Box Squats

MIN 5 – DBL KB Front Rack Hold (Athlete Choice)

*Strict Knees to Chest Optional.

(No Measure)

Optional Cool Down – All
2-3 SETS FOR QUALITY

:30 Prayer Stretch on Box

10 Alt. Wrist Push-Ups*

:30/:30 Half Pigeon Stretch on Box

*In a table top position, start with both hands in fists on the ground. Slowly unroll one hand so back of the hand is on the ground, with palms up. Roll back into a fist and switch sides.

-Rest as Needed b/t Set-

(No Measure)