January 29, 2023

CrossFit – Sun, Jan 29

Warmup (Checkmark)

A. General
3 rounds
EMOM 9
alternate between:
-45 sec row @ increasing intensity
-20 sec skipping + 10/10 sec KB windmill
-20 sec banded moon bounds + 20 sec object carry @ ascending

B. Mobility
PNF Pigeon stretch
5 repetitions
– 5 seconds contraction, pushing against the floor with your leg
– 5 seconds stretch, moving your upper body toward the floor

Metcon
Metcon (Distance)

Every 2 minutes for 42 minutes

Alternate between:

– 250/200m Row

– 40 Double unders + 25-50′ HS Walk

– 15 Box Jump over + 50′ Sandbag/odd object Carry on shoulders

TC: 42 min

Score: Total HSW/Carry distance

 

Scaling options

Beginner

– 200/150m Row

– 30 Single unders + 25-50’OH Plate Carry @25/15lbs

– 7 Box Jump + 50′ Sandbag/odd object Carry on shoulders

Intermediate

– 250/200m Row

– 40 Single unders + 2-4 Wall Walks

– 10 Box Jump over + 50′ Sandbag/odd object Carry on shoulders

Extra Accessory
Accessory (Time)

100 sit-ups for time

*Every time you break complete a :30 Second plank