CrossFit WOD, January 14, 2022
01.14.2022
Warm-up
Superset (5x)
4 Strict Press
8 Pendley Row
12 Barbell Roll-out
8 Pendley Row
12 Barbell Roll-out
30 Min Clock
Strict Press @ 75-80% 1RM
Metcon (AMRAP – Rounds and Reps)
12 Min
8 Slam Balls
12 Wallballs
24 Med-ball Russian Twists
Rx:
Med-ball: 20/14
D-ball: 30/20
Rx+
Med-ball: 20/14
D-ball: 30/20
Rx+
.2 Mile AB
8 Mobility Burpees
10 Shoulder Activations
10 Kip Swings
8 Pike Push-ups