CrossFit — January 13, 2020



3:00 Row with increasing intensity
Duck Walk Down
10 Scap Pull Ups
Duck Walk Back
10 Air Squats
Lunge Walk Down (arms OH)
10 Beat Swings
Lunge Walk Back (Backward, arms OH)
10 Jump Squats
Back Squat (5 x 5 @ 70% every 3:00)
Metcon (Time)
3 Rounds for Time (12:00 Cap)
300m Row
15 Pull Ups
20 Single DB OH Alternating Lunges 50/35

Rx+: C2B Pull Ups
Health & Fitness: Ring Rows, DB 45/25
Stimulus: a quick conditioning piece. Pull Ups no more than sets of 4 and choose a DB weight that keeps the lunges unbroken.

Accessory Work
4 x 10 Back Rack Jumps 45/35
*jump as explosively as possible "touch and go" from above parallel
*short rest as needed

Cool Down
2:00 Walk or light biking
Foam Roll Lats, Glutes and Quads
Lacrosse Ball Smash Delts and Traps