CrossFit WOD, January 5, 2019

Reverse 4Warm-upGeneral Warmup1 length
-punt kicks
-foot grabs
-high knees
-butt kicks
-carioca (and back)
– duck walk
-inchworms
-spiderman

Skill: Practice movements in WODMetconMetcon (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 cycles1 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 cycles1 person at each station, rotate stations every minute taking over where your teammates leave off. go hard. CRUSH IT!

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