January 4, 2023

January 3, 2023
Daily WOD

CrossFit – Wed, Jan 4

Warm-up

A. General

2 sets

1 min Single-unders

30 sec double-unders or Triple-unders

5-7 TTB timing drill

B. Specific

3 sets

5 Beat swing on rings

5 Low Ring Face pulls

https://youtu.be/PRfENOR-V3c

3 Low ring Snap back pull drill

https://youtube.com/shorts/8hyFclpW8hM?feature=share

Gymnastics
Gymnastics Conditioning (Time)

5 sets

15 KBS 32/24KG

5 Ring Muscle-ups

Rest 1 min between sets

TC: 14 min

Score: Time

Scaling Options

Beginner

10 KBS 18/6KG

5 Ring Rows

Intermediate

15 KBS

1-3 Low ring assisted RMU or

7 CTB

Perform

6 rounds

10 GHD Sit-ups

3 Ring mu

5 Bar Muscle-ups

Metcon
Metcon (4 Rounds for reps)

4x

AMRAP 3 minutes

30 Double-unders

12 Wall balls 20/14 lbs

8 TTB

Active rest 2 mins between AMRAPs

KG: 9/6 KG

TC: 18 min

Score: Reps per AMRAP

Scaling Options

Beginner

20 Single Unders

12 Wallball @14/8

8 Hanging Knee Raise

Intermediate

20 Double unders or 20 SIngle Unders

10 Wallball @20/14

8 Toes to eye level

Perform

As Written

Extra Accessory
Accessory (Checkmark)

Bench Sorenson Hold

3 x 1:00

Rest 60 seconds between sets