CrossFit WOD, January 6, 2023

CrossFit – Sat, Jan 6

Warm-Up
Warm-Up

AMRAP x 4 MINUTES

:30s Cardio Choice #1

8 Alt. Lunges

4/4 Single Arm DB Strict Press

8 Box Step-Ups

8 Tuck-Ups or Sit-Ups

Into…

AMRAP x 4 MINUTES

:30s Cardio Choice #2

4/4 S.A. Front Rack Lunges

4/4 S.A. Push Press

8 Box Jumps

8 V-Ups or Tuck-Ups

Skill – All
EMOM x 8 MINUTES

MIN 1 – :50 Alt. Turkish Get-Up Practice (Athlete Choice, No Load or Light)

MIN 2 – :50 2 Alt. Box Step-Ups + 1 Box Jump (Athlete Choice)

(No Measure)

Workout – All
3 SETS FOR QUALITY

3:00 Cardio Choice

2/2 KB/DB Turkish Get-Up (Athlete Choice, Light-Mod)

10 Tuck-Up + V-Up*

8/8 KB/DB Goblet Box Step-Up (Athlete Choice, Light-Mod)

16 Box Jumps (Athlete Choice)

-Rest 1:00 b/t Sets-

*1 Rep= 1 Tuck-Up + 1 V-Up.

(No Measure)

Optional Cool Down
2-3 SETS FOR QUALITY

20 Alt. KB Horn Taps

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

(No Measure)