CrossFit – Wed, Jan 8
ROWING SPECIFIC WARM-UP
EMOM x 4 MINUTES
MIN 1 – :40 Upper Body Only
MIN 2 – :40 Legs Only
MIN 3 – :40 Half Slide
MIM 4 – 1:00 Full Stroke
Into…
GYMNASTICS WARM-UP
3 Rounds
10 Hollow Rocks
10 Alt. Supermans
10 Scap Pull-Ups
10 Ring Rows*
*Rds 2 & 3: Strict PU
2 Kip Swing
+
3 Toes to Bar
+
4 Kipping Pull-Ups
-Rest w/ Time Remaining-
(No Measure)
2 Kip Swing
+
3 Toes to Something
+
4 Kips Swings or Kipping Pull-Up Attempt
-Rest w/ Time Remaining-
(No Measure)
1000/800m Row
50 Toes to Bar
1000/800m Row
50 Pull-Ups
(Score is Time)
800/600m Row
50 Toes to Something
800/600m Row
50 Ring Rows
(Score is Time)
NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.
MOVT 1 – Fast Single Unders*
MOVT 2 – Crossover Single Unders
*Option for Max Double Unders
(No Measure)
-Rest as Needed b/t Part 1 & Part 2-
10/10 Single Arm DB Incline Bench Press
Max Banded Tricep Pull-Downs
-Rest As Needed b/t Sets-
(Score is Weight on DBs)
