CrossFit WOD, January 18, 2023

CrossFit – Wed, Jan 18

Warm Up
<p>30 Seconds Down Dog</p><p>30 Seconds Up Dog</p><p>30 Seconds Hollow Hold</p><p>30 Seconds Active Spiderman</p><p>30 Seconds Plank</p><p>30 Seconds Active Samson</p><p>30 Seconds Down Dog to Push-Up</p><p>Row</p><p>…then</p><p>Barbell Warmup <a href=" 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>
<p>3 sets of :</p><p> </p><p>5 strict pull ups</p><p>10 strict dips</p><p>Add Weight if proficient in both movements</p>
Metcon (AMRAP – Reps)
<p>AMRAP 5:</p><p>Toes to Bar</p><p> </p><p>On the Minute:</p><p>9 Deadlifts</p><p> </p><p>Rest 2 Minutes</p><p> </p><p>AMRAP 5:</p><p>Handstand Push-ups</p><p> </p><p>On the Minute:</p><p>9 Deadlifts</p><p> </p><p>Barbell: (185/135)</p><p> </p><p>RX+ as written</p><p>RX = DB push press for HSPU, (185/135)</p><p>Scaled = DB push press for HSPU (135/95)</p>