CrossFit WOD, January 25, 2024

CrossFit – Thu, Jan 25

Warm-Up
Warm-Up

EMOM x 6 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Arms Only Rowing

MIN 2 – Arms + Body Rowing

MIN 3 – Half Slide Rowing (Slight knee bend)

MIN 4 – Full Slide Rowing (SPM 20-24)

MIN 5 – Full Slide Rowing (SPM 22-26)

MIN 6 – Full Slide Rowing (SPM 24-28)

Into…

2 ROUNDS

10 Alt. Lunges

10 KB Deadlifts

6/6 Single Arm KB Upright Row

12 Alt. KB Around the Worlds

Workout – Performance
FOR TIME (Time)

250/200m Row

40 Russian KB Swings (70/53)

30 Walking Lunges

500/400m Row

30 Russian KB Swings

30 Walking Lunges

750/600m Row

20 Russian KB Swings

30 Walking Lunges

(Score is Time)

KG KB: (32/24)

Workout – Fitness
FOR TIME (Time)

250/200m Row

40 Russian KB Swings (53/35)

20 Walking Lunges

500/400m Row

30 Russian KB Swings

20 Walking Lunges

750/600m Row

20 Russian KB Swings

20 Walking Lunges

(Score is Time)

KG KB: (24/16)

Finisher – All
3 SETS

12/12 Single Arm Banded Dante Rows

10/10 SA KB Upright Rows

8/8 KB Around the Worlds

-Rest As Needed b/t Sets-

(No Measure)