CrossFit WOD, January 12, 2023

CrossFit – Thu, Jan 12

Warm Up
<p>30 Seconds Box Step-Ups</p><p>30 Seconds Down Dog <a href=" Seconds Pigeon Stretch <a href=" Seconds Active Spiderman <a href=" Seconds Bodyweight Good Morning</p><p>30 Seconds Alternating Cosack Squat</p><p>30 Seconds Standing Calf Raise</p><p>30 Seconds Box Jumps with Step-Down</p><p>30 Seconds Down Dog to Push-Ups</p>
<p>3 Giant Sets:</p><p>20 Kneeling Arnold Press with Band Row (10 Each Side) Hollow Rocks</p><p>10 Strict Pull-ups</p>
Metcon (AMRAP – Reps)
<p>3 Rounds x AMRAP 5:</p><p>3 Box Jumps (24"/20")</p><p>6 Dumbbell Snatches (50/35)</p><p>9 Hand Release Push-ups</p><p> </p><p>Rest 2 Minutes Between Rounds</p><p> </p><p>score is LOWEST round</p>