CrossFit WOD, January 13, 2023
CrossFit – Fri, Jan 13
Warm Up
<p>30 Seconds Bottom Squat Hold</p><p>30 Seconds Active Spiderman</p><p>30 Seconds Active Samson</p><p>30 Seconds Down Dog</p><p>30 Seconds Pigeon Stretch Each Side</p><p>30 Seconds Alternating Cossack Squat</p><p>30 Seconds Banded Pull-Aparts</p><p>30 Seconds Banded Lat Stretch</p><p>30 Seconds Air Squats</p><p>…then</p><p>Barbell Warmup</p><p>15 Seconds Good Mornings</p><p>15 Seconds Back Squats</p><p>15 Seconds Elbow Rotations</p><p>15 Seconds Press and Reach</p><p>15 Seconds Stiff Legged Deadlift</p><p>15 Seconds Front Squat</p>
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
Crossfit Games Open 19.5 Masters (55+) (Time)
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chin-over-bar pull-ups
Time cap: 20 minutes
