CrossFit WOD, January 3, 2023

CrossFit – Wed, Jan 3

Warm-Up
Warm-Up

LINE DRILLS (~4:00)

100m Run

25’ High Kicks

25’ Toe Touches

25’ Side Shuffle

25’ Karaoke

25’ High Knees

25’ Butt Kickers

100m Run

Into…

2 ROUNDS (~6:00)

10 KB Deadlifts*

8 Slow Ring Rows

6 Scap Pull-Ups

4 Push-Up to Pike**

4 Up-Downs

*RND 2 complete Russian KB Swings.

**RND 2 complete 6 Hand Release Push-Ups.

Workout – Performance
ON A 22:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)

1 Mile Run

Immediately Into…

AMRAP in Time Remaining of…

2 Ring Muscle-Ups

4 Handstand Push-Ups

8 KB Swings (53/35)

(Score is Rounds + Reps)

KG KB: (24/16)

Workout – Fitness
ON A 22:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)

1 Mile Run

Immediately Into…

AMRAP in Time Remaining of…

2 Up-Down Pull-Ups

4 DB Strict Press (35/20)

8 KB Swings (35/26)

(Score is Rounds + Reps)

KG DB: (16/12)

KG KB: (15/10)

Optional Cool Down
2-3 SETS FOR QUALITY

8 Empty KB Upright Rows

1:00 Calf Smash on KB Horn or Lacrosse Ball

16 SLOW Arm Haulers

-Rest as Needed b/t Sets-

(No Measure)