Tuesday 1.23.18 CrossFit

Metcon

26min AMRAP
500m Row
9 Burpee Box Jumps w. step down (24,20)
12 Abmat Sit-ups
15 Air Squats
L1: (20,15 Burpee Step-ups)
Alternate Scaling
*Sub 400m run, or 60s Bike or Ski Erg for rowing if rowing is not a viable option.

Intent:  Today’s piece is the complete opposite of yesterday. Find a consistent pace on your row/burpee box jump. Shoot for 70-75% of your max effort.

$ Out

8min AMRAP
1 Arm DB Rows x 10 ea
Banded Pull Throughs x 15
Side Plank + Elbow Plank + Side Plank x 10s each
By | 2018-01-10T20:31:42-05:00 January 22nd, 2018|WOD|Comments Off on Tuesday 1.23.18 CrossFit