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WOD

CrossFit WOD, January 6, 2022

By January 5, 2022No Comments

1.6.2022

Warm-up
3:00-15:00]
9:00 AMRAP
2:00 Cardio Choice
10m Quadruped Crawl
10m Reverse Quadruped Crawl
:30sec KB Dead-Bug
10 Plank Bird-Dogs

Metcon
[20:00-48:00]
Zangief (AMRAP – Rounds and Reps)
28:00 AMRAP
400m Run
5 Wall Walks
50 Double Unders
200ft Farmers Carry 55/35#

Open/RX+: 75 DU, FC: 70/55#s

CC: PACER/SUSTAIN
We are looking at keeping this workout steady state today and consistent throughout. We have included wall walks and double unders today to allow athletes to work on movements that will be coming up in the Open. These are placed in here to allow for practice without the real emphasis on moving fast. We will place this in a more time constrained manner later on.
Zangief (BUILD) (AMRAP – Rounds and Reps)
28:00 AMRAP
200m Run
3 Wall Walks
100 Single Unders
200ft Farmers Carry 35/25#

Cool Down/Stretch
[48:00-60:00] 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 (Time)
3-5 Sets
15 Weighted GHD Sit-ups
15 Weighted Hip Extension
:20/:20 GHD Side Plank Pallof Press

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