CrossFit WOD, January 8, 2024

CrossFit – Mon, Jan 8

Warm-Up
Warm-Up

EMOM x 8 MINUTES (:40 ON / :20 OFF)

MIN 1 – Arms Only Rowing

MIN 2 – Alt. Samson Lunges

MIN 3 – Legs Only Rowing

MIN 4 – Slinkies*

MIN 5 – Half Slide Rowing

MIN 6 – Up-Downs

MIN 7 – Full Slide Rowing

MIN 8 – Burpees

*Touch your toes and walk your hands out to a Plank, like an inchworm. Once there, jump your feet to your hands and stand up, like an Up-Down.

NCFIT Benchmark Workout – Performance
DEATH ROW (PERFORMANCE) (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

NCFIT Benchmark Workout – Fitness
DEATH ROW (FITNESS) (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 15/12 Cal Row

MIN 2 — 12 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

Finisher – All
3 SETS

20 Straight Arm Banded Lat Push-Downs

20 Alt. Banded Deadbugs

-Rest As Needed b/t Sets-

(No Measure)