CrossFit WOD, January 1, 2019


New Year Burner
Today is Open Gym format 1pm-6pm.

Warm-up
Warm-up
1 ROUND
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
:45 Bike (Light-Mod)

1 ROUND
5 Inch Worm + Push-Up
:20 Hollow Hold
3 Wall Walks
:45 Bike (Mod-Hard)

Skill
Warm-up
ON A 12:00 RUNNING CLOCK…
Practice HS Walk Skill*

*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk

(No Measure)

Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX Push-Ups
MIN 2 – 16/13 Cal Bike
MIN 3 – MAX V-Ups

(Score is Reps)

Cool Down
Warm-up
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)

(No Measure)

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