CrossFit – Sun, Jan 22

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-0c8e9b0a-7fff-f9e0-bf1f-a848cd7848c7">MOBILITY (3:00 CAP)</span></p><p dir="ltr"><span id="docs-internal-guid-0c8e9b0a-7fff-f9e0-bf1f-a848cd7848c7">10 Alt. Groiners + Twist</span></p><p dir="ltr"><span id="docs-internal-guid-0c8e9b0a-7fff-f9e0-bf1f-a848cd7848c7">10 Scap Push-Up to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-0c8e9b0a-7fff-f9e0-bf1f-a848cd7848c7">10 Kang Squats</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0c8e9b0a-7fff-f9e0-bf1f-a848cd7848c7">Into..</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0c8e9b0a-7fff-f9e0-bf1f-a848cd7848c7">TABATA 8 ROUNDS (:20 ON / :10 OFF)</span></p><p dir="ltr"><span id="docs-internal-guid-0c8e9b0a-7fff-f9e0-bf1f-a848cd7848c7">ODD ROUNDS – Jumping Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-0c8e9b0a-7fff-f9e0-bf1f-a848cd7848c7">EVEN ROUNDS – Quad Heel Taps</span></p><p><br /> </p>

Strength – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-9c118ccc-7fff-ff00-67bb-f5f71d4df577">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-9c118ccc-7fff-ff00-67bb-f5f71d4df577">8/8 DB Farmer Split Squats*</span></p><p dir="ltr"><span id="docs-internal-guid-9c118ccc-7fff-ff00-67bb-f5f71d4df577">16 Weighted Glute Bridge-Up**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9c118ccc-7fff-ff00-67bb-f5f71d4df577">*Use Light-Mod weight.</span></p><p dir="ltr"><span id="docs-internal-guid-ec5d853d-7fff-8c6b-1b6e-6235ed563c63">(Option to perform Back Rack light barbell).</span></p><p dir="ltr"><span id="docs-internal-guid-9c118ccc-7fff-ff00-67bb-f5f71d4df577">**Option to elevate feet. DB placed across hips.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9c118ccc-7fff-ff00-67bb-f5f71d4df577">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9c118ccc-7fff-ff00-67bb-f5f71d4df577">(Score is Weight on Split Squat)</span></p><p><br /> </p>

Workout – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-81d4f85f-7fff-a331-69e8-0f788b844713">EMOM x 15 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-81d4f85f-7fff-a331-69e8-0f788b844713">MIN 1 – :45 Back Rack Lunges (115/75)</span></p><p dir="ltr"><span id="docs-internal-guid-81d4f85f-7fff-a331-69e8-0f788b844713">MIN 2 – :45 Russian KB Swing (53/35)</span></p><p dir="ltr"><span id="docs-internal-guid-81d4f85f-7fff-a331-69e8-0f788b844713">MIN 3 – :45 Wall Walks*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-81d4f85f-7fff-a331-69e8-0f788b844713">*Athlete Option to sub-in Rope Climbs or other higher skill gymnastics movement.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-81d4f85f-7fff-a331-69e8-0f788b844713">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-81d4f85f-7fff-a331-69e8-0f788b844713">KG BB: (52.5/35)</span></p><p dir="ltr"><span id="docs-internal-guid-81d4f85f-7fff-a331-69e8-0f788b844713">KG KB: (24/16)</span></p><p><br /> </p>