CrossFit WOD, January 31, 2024

CrossFit – Wed, Jan 31

Warm-Up
Warm-Up

MOBILITY (4:00 CAP)

1-2 ROUNDS (Time Permitting)

8 Alt. Groiners

8 Cat Cows

8 Bootstrappers

8 Push-Up to Pike

WORKOUT SPECIFIC WARM-UP (6:00 CAP)

2 ROUNDS

6 Lunge + Lunge + Air Squat

6 Up-Downs

6 Med Ball Sit-Ups

Into…

2 ROUNDS

8 Med Ball Front Squats

8 Med Ball Push-Press

8 Med Ball Ground to Overhead

8 Burpees

Benchmark Workout – Performance
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

(Score is Time)

KG WB: (9/6)

Benchmark Workout – Fitness
KAREN (FITNESS) (Time)

FOR TIME

150 Wall Balls (14/10)

(Score is Time)

KG WB: (6/5)

Post Workout Strength (All)
Back Squat (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