CrossFit WOD, January 5, 2019


Reverse 4

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 (AMRAP – Reps)
3 Cycles of
1 minute max Calorie Row
1 minute max Calorie Ski
1 minute max Alternating Single Unders
1 minute Reverse Sled Drag 4×45/3×45
*rest 2 minutes between cycles

1 person at each station, rotate stations every minute taking over where your teammates leave off. go hard. CRUSH IT!
Metcon (AMRAP – Reps)
3 Cycles of
1 minute max Calorie Row
1 minute max Calorie Ski
1 minute max Double Unders
1 minute Reverse Sled Drag 4×45/3×45
*rest 2 minutes between cycles

1 person at each station, rotate stations every minute taking over where your teammates leave off. go hard. CRUSH IT!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.