CrossFit – Sun, Jan 22

Great Woods Fitness & Performance – CrossFit

Conditioning

3 STATIONS

Part A

EMOM 5:00 x 2

Part B

:20 on :20 off Bike row or ski ( whatever station you’re at)

REST 1:00 between stations

Metcon (No Measure)

STATION 1

1. 100-150m Ski

2. 15 Double Russian KB Swings

3. 15 Double KB Push press

4. 15 Double KB Suitcase Deadlift

5. 45 Seconds plank hold

STATION 2

1. 8-12 Calorie Bike

2. 15 DB Thruster

3. 15 DB Front rack squat

4. 20 Leg lift over DB

5. 12 DB Lateral Raises + DB Front Raises

STATION 3

1. 8-12 Calorie Row

2. 45 seconds Hollow rock or hold

3. 24 Wall ball

4. 12 DB Dual Bi curls + 12 DB Dual upright row

5. 15 GHD sit up or 15-20 Hanging knee raises