CrossFit WOD, January 21, 2024

CrossFit – Sun, Jan 21

Warm-Up
Warm-Up

1 ROUND

1:00 Bike

8 Scorpions

8 Cossack Squats

10 Deadbugs

Into…

1 ROUND

1:00 Bike

8 Scap Push-Up + Shoulder Taps*

8/8 Split Squats

10 Bird Dogs

*Athletes perform 1 Scap Push-Up, then 1 Shoulder Tap on each side.

Into…

1 ROUND

1:00 Bike

8 Tempo Push-Ups (30X1)

10 Lunge

12 Sit-Ups

Workout – All
AMRAP x 28 MINUTES (AMRAP – Rounds and Reps)

50/40 Cal Bike

40 Sit-Ups

30 Alt. Lunges

20 Push-Ups

(Score is Rounds + Reps)

Optional Cool Down – All
5-10 MIN YOGA FLOW…

Up Dog to Down Dog

3-Legged Dog

Cat/Cows

Child’s Pose

Rebound Pose

(No Measure)