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WOD

CrossFit WOD, January 20, 2022

By January 19, 2022No Comments

1.20.2022

Warm-up
[3:00-15:00]
10:00 EMOM
min 1: :45sec Row (:20sec ez, :15sec moderate, :10sec hard)
min 2: 5x (2 for 1 Burpee)
min 3: :20sec/:20sec Single Leg Glute Bridge Hold
min 4: 20 Bent Over Reverse Flys *light
min 5: 20 Alternating V-Ups

*2 for 1 burpee is 2 push-ups into the burpee

Metcon
[20:00-55:00]
The Unravelling (Time)
For time (35:00 CAP)
5k Row for Time (Female: 4250m Row)
-Every 3:00 Complete, alt stations
Station 1: 200m Run
Station 2: 20/15 Cal Bike
*start on the rower

Open/RX+: Same as Fitness

CC: PACER/SUSTAIN
Goal: 25:00-30:00
This one is a fun challenging mix of aerobic work. We will be fighting against time here and working to finish the row as fast as possible, while having to get off every 3:00 to complete either a run or bike task.
The Unravelling (BUILD) (Time)
3200m/2800m Row for Time
-Every 3:00 Complete, alt stations
Station 1: 150m Run
Station 2: 15/12 Cal Bike

*start on the rower

Cool Down/Stretch
Mobility [55:00-60:00] 2 Rounds Through
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon

Accessory Work
Metcon
A. Strict Toes to bar or Strict knee-raises; • 3 sets of 10
**Perform the eccentric or "lowering" portion of the exercise slowly and with control

B. Lateral Med Ball Throw
Tabata – 20 on/10 off – 8 Rounds
*switch direction each round

C. Rolling Planks; Accumulate 50 (25 each side) with as little rest/sets as possible

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