CrossFit WOD, January 5, 2023

CrossFit – Thu, Jan 5

Warm Up
<p>Grab a rope before warm up:</p><p>30 seconds single jumps</p><p>30 Seconds Knuckle Draggers</p><p>30 Seconds Down Dog</p><p>30 seconds single jumps</p><p>30 Seconds Active Spiderman</p><p>30 Seconds Active Samson</p><p>30 Seconds Down Dog to Push-Up</p><p>30 Seconds Slow Burpees</p>
Metcon (Time)
<p>5 Rounds For Time:</p><p>30 Sit-ups</p><p>10 Bench Press (Bodyweight) – (<strong>FLOOR press if too many people with 50/35)</strong></p><p>300′ Shuttle Run (3 down and backs)</p><p>10 Strict Pull-ups</p><p> </p><p>Time Cap: 25 Minutes</p>