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CrossFit — January 16, 2020

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1.16.20

Warm-up
10 Up/Down Dogs
:20 Scap Pull Ups
10 Strict Presses
10 Up Downs
:20 Beat Swing
10 Push Presses
10 Burpees
:20 Kipping Knee Raises
10 Push Jerks
Metcon (AMRAP – Reps)
10:00 EMOM
4-10 Unbroken Toes to Bar

*Find a number that works for you but must be unbroken! Modifiy to hanging knee raises or V-Ups if you need an option off the pull up bar.
*Record your total number of Toes to Bar ie 6 every round would be 60 🙂
Metcon (3 Rounds for reps)
4 x 3:00 AMRAP, 1:30 Rest
15 AbMat Sit Ups
12 Burpees Over the Bar
6 S2OH 135/95

Rx+ 155/105
Health & Fitness: 95/65
Stimulus: Goal is two full rounds per AMRAP. Keep moving on the burpees, and S2OH is unbroken set. Try a little heavier weight on the S2OH than you usually do in WODs!

Accessory Work
4 x 15 Seated DB Strict Press
1:30-2:00 Rest
*choose a weight that keeps the set unbroken

Cool Down
2:00 Walk or Light Biking
Lacrosse Ball Smash Delts, Traps and Plantar Fascia