CrossFit WOD, January 29, 2023

Written by CrossFit727Posted on January 28, 2023

CrossFit – Sun, Jan 29

Warm-Up

Warm-Up

<p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">1-2 ROUNDS (2:00 CAP)</span></p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">6 Scap Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">6 Scap Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">6 Bootstrappers</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">:30 HARD Row</span></p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">5 Supine Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">5 Push-Up to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-6e43d604-7fff-a085-04ca-d624031f9346">6 Alt. Lunges</span></p>

Workout – Performance

Metcon

<p dir="ltr"><span id="docs-internal-guid-647a990e-7fff-a965-02ac-2b5dbcbd1ac9">2 ROUNDS FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-647a990e-7fff-a965-02ac-2b5dbcbd1ac9">100/80 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-647a990e-7fff-a965-02ac-2b5dbcbd1ac9">75 Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-647a990e-7fff-a965-02ac-2b5dbcbd1ac9">50 Hand Release Push-ups</span></p><p dir="ltr"><span id="docs-internal-guid-647a990e-7fff-a965-02ac-2b5dbcbd1ac9">25 Pull-Ups**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-647a990e-7fff-a965-02ac-2b5dbcbd1ac9">*Wear a 20lb Vest if you have it.</span></p><p dir="ltr"><span id="docs-internal-guid-647a990e-7fff-a965-02ac-2b5dbcbd1ac9">**Option to Perform Strict Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-647a990e-7fff-a965-02ac-2b5dbcbd1ac9">(Score is Time)</span></p>

Workout – Fitness

Metcon

<p dir="ltr"><span id="docs-internal-guid-06228548-7fff-dca7-2fa8-14574156c1ae">2 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-06228548-7fff-dca7-2fa8-14574156c1ae">80/60 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-06228548-7fff-dca7-2fa8-14574156c1ae">75 Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-06228548-7fff-dca7-2fa8-14574156c1ae">50 Push-ups</span></p><p dir="ltr"><span id="docs-internal-guid-06228548-7fff-dca7-2fa8-14574156c1ae">25 Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-06228548-7fff-dca7-2fa8-14574156c1ae">(Score is Time)</span></p>

Optional Cool Down

FOR RECOVERY

<p dir="ltr"><span id="docs-internal-guid-9f7b0dd3-7fff-10c0-b2e2-365cb3dd5126">2:00 Olympic Wall Sit</span></p><p dir="ltr"><span id="docs-internal-guid-9f7b0dd3-7fff-10c0-b2e2-365cb3dd5126">2:00 Foam Roll Lats.</span></p><p dir="ltr"><span id="docs-internal-guid-9f7b0dd3-7fff-10c0-b2e2-365cb3dd5126">1:00/1:00 Pigeon Pose</span></p><p dir="ltr"><span id="docs-internal-guid-9f7b0dd3-7fff-10c0-b2e2-365cb3dd5126">10 Slow Alt. Scorpions</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9f7b0dd3-7fff-10c0-b2e2-365cb3dd5126">(No Measure)</span></p><p><br /> </p>