CrossFit – Sat, Jan 21
Warm-Up
Warm-Up
EMOM x 8 MIN (:40 ON // :20 OFF)*
MIN 1: EZ Row → Mod Row
MIN 2: Alt. S.A. DB Deadlifts → Alt. DB Snatches
MIN 3: Single Unders → Double Unders / Single-Single-Doubles
MIN 4: Dead Bugs → Up Downs
*Progress through the arrows in the second round of the EMOM
Workout – All
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
15/12 Cal Row
25 Sit-Ups
35 Double Unders
*Every 2:00 not including 0:00 complete 5 Alt. DB Devils Press (50/35).
(Score is Rounds + Reps)
KG DB: (22.5/15)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 22 MINUTES*
20 Alt. DB Devils Press (50/35)
30/20 Cal Row
50 Sit-Ups
70 Double Unders
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
KG DB: (22.5/15)
Post-Workout Strength – All
Bench Press (ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep)
Build to a Moderate-Heavy 5-Rep)
(Score is Weight)