CrossFit WOD, January 28, 2024

CrossFit – Sun, Jan 28

Warm-Up
Warm-Up

DOUBLE UNDER WARM-UP

(:15 ON / :15 OFF)

-Single Unders

-Single + Single + High Jump

-Single + High Jump

-High Jumps

-Single + Single + Double Under

-Single + Double Unders

-Double Unders (first practice set)

-Double Unders (second practice set)

into…

1 ROUND

3/3 Lateral Step Ups

6 Tuck Ups

8 Scap Pull-Ups

10 Shoulder Taps

into…

1 ROUND

6 Step Overs

6 V-Ups

6 Glute Bridges + :10 Hold

6 Push-Ups

Strength – All
Bench Press (10-8-6*)

*Start Light and build to Moderate+.

(Score is Weight)

Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

10 Hand Release Push-Ups

20 Alt. Box Step-Ups (24/20)

30 V-Ups

40 Double Unders

(Score is Rounds + Reps)

Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

10 Push-Ups

20 Alt. Box Step-Ups (20)

30 Tuck-Ups

80 Single Unders

(Score is Rounds + Reps)

Optional Cool Down – All
2-3 SETS FOR QUALITY

1:00/1:00 Hamstring Barbell Smash or Foam Roll

10 Elevated Calf Raises w/:01 Pause in Bottom Position

10 Alt. Groiner/Hamstring Stretch

-Rest as Needed b/t Sets-

(No Measure)