CrossFit WOD, January 26, 2019


Play Fight

Warm-up
General Warmup
1 length
-punt kicks
-foot grabs
-high knees
-butt kicks
-carioca (and back)
– duck walk
-inchworms
-spiderman

Skill: Practice movements in WOD

Metcon
Metcon (Time)
10 Alternating Rounds with a partner
250m Row or Ski/.4 mile on Assault Bike
15 Wallballs 20/14
10 Pullups
*complete the full round then partner will go. "resting" partner must hold Goblet Hold 53/35 while partner works. each partner will complete 5 rounds total.

Scaling: decrease the weight of the wallballs if needed. scale pull-ups to banded, jumping, ring rows, or decrease the reps so you can complete each round in 2 minutes or less.

News
The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen

We are excited to be announcing the details on our TFA Intramural Open 2019. Friday February 1st at 6:30pm is Draft Night! Make sure you get signed up for the Open so we can get you on a team and get your shirts ordered 🙂
This year our team captains are none other than: Katie Schenk, Chrissy Kittle, Alex Craine, and Josh Creighton!

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