CrossFit WOD, January 24, 2024

CrossFit – Wed, Jan 24

Warm-Up
Warm-Up

1 ROUND

8 Bootstrappers

10 Plank to Pike

8 90/90 Hip Rotations

20 Toe Touch Jumping Jacks

Into…

1 ROUND

8 Good Mornings

20 Plank to Toe Taps*

8 Alt. Groiners

20 Mountain Climbers

Into…

1 ROUND

10/10 Single Leg Glute Bridge Ups

:30 High Plank

10 Pause Air Squats

10 Up-Downs

*Athletes start in a high plank position, push into a pike position, and reach their opposite hand to opposite foot to complete 1 rep.

Workout – Performance
2 SETS* (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Up-Downs

10 DB Goblet Squats (50/35)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness
2 SETS* (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Up-Downs

10 DB Goblet Squats (35/20)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (15/10)

Post Workout Strength (All)
Back Squat (8×2*)

*Use the same Heavy Weight for All Sets

(Score is Weight)

Week 4 of 6

Strength | Progressive Overload Cycle