CrossFit – Wed, Jan 11
Warm-Up
<p>AMRAP X 7<br />10 Step-Ups<br />10 Kip Swings<br />10/10 Single Arm DB Row (Supported on Box)<br />:15 Hollow Hold</p>
Skill/Strength
Open Prep 1 (5 Rounds for reps)
EMOM X 10
Minute 1: 10 V-Ups
Minute 2: 3 Wall Walks
Minute 1: 10 V-Ups
Minute 2: 3 Wall Walks
Metcon
« Bend The Knee » (AMRAP – Rounds and Reps)
AMRAP X 14
20 Single DB Box Step Over (50/35lb) (22.5/15kg)(24/20)
20 Pull-Ups
20 Sit-Ups
20 Single DB Box Step Over (50/35lb) (22.5/15kg)(24/20)
20 Pull-Ups
20 Sit-Ups
<p><span id="docs-internal-guid-26880316-7fff-944a-c50b-32b9bf393925">LEVEL UP OPPORTUNITY: C2B Pull-Ups (Gymnastics Focus)</span></p>
Cooldown
<p dir="ltr"><span id="docs-internal-guid-4d858222-7fff-f9a8-40fa-e4ecd0dc4f11">1:00 Pigeon Pose/Side</span></p><p dir="ltr"><span id="docs-internal-guid-4d858222-7fff-f9a8-40fa-e4ecd0dc4f11">1:00 Banded Lat Stretch/Side</span></p>