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WOD

CrossFit WOD, January 4, 2020

By January 3, 2020No Comments

1.4.2020

Warm-up
(0-15:00)
Team of 3
2 rounds of Rowling w/ each partner rowing 100m, for each meter over alternate between air squats, push ups, and sit ups
+
30 Seconds alternating all 3 teammates
Easy Row
Plate Hops (In and Out) Click Here
Slow Air Squats

Moderate Row
Plate Hops (Forward & Back)
Arms Overhead Air Squats

Moderate Row
Single Leg Plate Hops (30 Seconds Each Side)
Plate Counterbalance Squats Click Here
+
MOBILITY (15:00 – 20:00)
Pigeon Pose: 1 Minute Each Side
Squat Hold: 1 Minute

Teach/Movement Prep
PLATE HOPS – Soft Knees, Fast Feet
Movement Prep
10 Moderate Plate Hops
10 Fast Plate Hops

ROW & Goblet Squats – Heels
Row Movement Prep
Adjust Foot Plate (Strap Should Cover Pinky Toes)
20 Seconds Easy Row
20 Seconds Moderate Row
20 Seconds Fast Row

Goblet Squat Movement Prep
5 Pausing Goblet Squats (Heels Down)

Metcon
(35-60:00)
Metcon (AMRAP – Rounds and Reps)
Teams of 3:
AMRAP 25:00
300 Meter Row
20 Plate Hops
10 Goblet Squats

*Complete Full Rounds Before Switching

OPEN: 300m row + plate hops + 10 DB thrusters (35/25)

NOTES:
• 1 athlete works at a time in this fast paced team of 3 workout. Athletes will complete a full round of 300-20-10 before switching off to the next partner
• We can expect a round to take around 1:30-2:00 to complete
• Since there is a good amount of rest built in, the time spent working is meant to be completed at a very fast pace
• The final score is total rounds accumulated as a team in 25 minutes

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