CrossFit WOD, January 17, 2020

17 Jan 20

Warm-up
Warm-up
For Quality

25 Calorie Row

-3 Rds NFT

15 A.R.E. Squats

10 GHD Hip Ext

1 Minute Ankle/Calf Stretch

Weightlifting
Back Squat (4x2 Go Heavy)

Metcon
Metcon (Calories)
As Many Reps As Possible In 10 Minutes

150 DU’s

100 Wall Balls

150 DU’s

-Max Calorie Row In Remaining Time

Cool Down
Mobility

T-Spine

Banded Shoulder Mobility

Banded Hip Distraction

Competitors Weightlifting
Metcon
No Time

4x8 DB Alternating Bicep Curl

4x15 Banded Tricep Push Downs

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