CrossFit WOD, January 29, 2024

CrossFit – Mon, Jan 29

Warm-Up
Warm-Up

1 ROUND

5 Cat/Cows

10 Alt. Cossack Squats

10 Alt. 90-90 Hip Rotations

5 Jefferson Curls

Into…

AMRAP x 6 MINUTES

10/8 Cal. Row

10 Bodyweight Alt. Lunges

10 Alt. Elbow Punches w/Barbell

10/10 Single Leg Glute Bridge-Ups

Workout – Performance
EVERY 2:00 x 5 SETS (AMRAP – Reps)

25/20 Cal Row

Max Alt. Front Rack Lunges (115/75) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Lunges)

KG BB: (52.5/35)

Workout – Fitness
EVERY 2:00 x 5 SETS (AMRAP – Reps)

20/15 Cal Row

Max Alt. Front Rack Lunges (75/55) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Lunges)

KG BB: (35/25)

Post-Workout Strength – All
Deadlift (5×5*)

*Use the same Light Weight for All Sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6

Strength | Progressive Overload Cycle