CrossFit WOD, 22/01/2023 - CrossFit Tembo

CrossFit – Sun, Jan 22

Warm-Up

<p dir="ltr"><span id="docs-internal-guid-c1a5cd32-7fff-b387-ad2e-a6c73dee62b4">5 RDS of “Rowling”</span></p><p dir="ltr"><span id="docs-internal-guid-c1a5cd32-7fff-b387-ad2e-a6c73dee62b4">RD 1 Penalty-Up-downs</span></p><p dir="ltr"><span id="docs-internal-guid-c1a5cd32-7fff-b387-ad2e-a6c73dee62b4">RD 2 Penalty-Mountain Climbers</span></p><p dir="ltr"><span id="docs-internal-guid-c1a5cd32-7fff-b387-ad2e-a6c73dee62b4">RD 3 Penalty-Step-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-c1a5cd32-7fff-b387-ad2e-a6c73dee62b4">RD 4 Penalty-V-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-c1a5cd32-7fff-b387-ad2e-a6c73dee62b4">RD 5 Penalty-Box Jumps/Step-Ups</span></p>

Metcon

“Clark Kent” (AMRAP – Rounds and Reps)

<p dir="ltr"><span id="docs-internal-guid-513bdc35-7fff-0d56-1f29-acd6f291f1f4">AMRAP X 30</span></p><p dir="ltr"><span id="docs-internal-guid-513bdc35-7fff-0d56-1f29-acd6f291f1f4">50/40 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-513bdc35-7fff-0d56-1f29-acd6f291f1f4">20 Hollow Rocks</span></p><p dir="ltr"><span id="docs-internal-guid-513bdc35-7fff-0d56-1f29-acd6f291f1f4">20 Superman</span></p><p dir="ltr"><span id="docs-internal-guid-513bdc35-7fff-0d56-1f29-acd6f291f1f4">20 Broad Jumps</span></p>

Cooldown

<p dir="ltr"><span id="docs-internal-guid-9f0b91ac-7fff-b52f-e4dc-102f209a96f2">1:30 Feet Up the Wall Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-9f0b91ac-7fff-b52f-e4dc-102f209a96f2">1:30 Alternating between Cobra Stretch and Downdog</span></p>

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