CrossFit – Tue, Jan 13

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 Sets

1:00 Ski

10 banded pass-throughs

10 banded pull-aparts

10 scap push-ups

10 scap pull-ups (or ring hangs w/ active shoulders)

1:00 Bile

20–30 sec hollow hold

10-15 sec arch hold

4-6slow inchworms (pause in plank)

20–30 sec active hang on rig

Emom (AMRAP – Reps)

Emom 16:00

1- :45 HS hold – HSPU (strict or kip- full ROM ab mats ok but make sure you’re hitting it and full lock out)

2- unbroken BMU set or C2B set

3- 16 Alt pistol

4- 12/10 Bike calorie

score is BMU/C2B over all 4 rounds
Scaled

1- :45 Wall walk (scaled standards also are ok)

2- 10/8 Ski calorie

3- 16 Wallball or assisted pistol work

4- 10/8 Calorie row

AMRAP (AMRAP – Rounds and Reps)

AMRAP 16:00

12 Toe to bar / Knee raises

10 1x DB box step over 20” @ 50/35

25ft HS Walk / 8 HSPU / or off box HSPU / 12 HRPU

6 Single arm Devil press 3/3 @ 50/35
Rx+ = HS Walk