CrossFit WOD, January 9, 2023

CrossFit – Mon, Jan 9

Warm Up
<p>30 Seconds Bottom Squat Hold</p><p>30 Seconds Forearm Stretch</p><p>30 Seconds Down Dog</p><p>30 Seconds Active Spiderman</p><p>30 Seconds Active Samson</p><p>30 Seconds Alternating Cosack Squat</p><p>30 Seconds Down Dog to Push-Ups</p><p>30 Seconds Standing Quad March</p><p>30 Seconds Alternating Cradle Stretch</p><p>30 Seconds Air Squat</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>
Hang Power Clean (build to a heavy single)
Nasty Girls V2 (Time)
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#

<p>RX+ = as written</p><p>RX = pistols/ 7 strict C2B pull ups</p><p>Scaled = reverse lunges, burpee pull ups, 135/95</p>